Everyone Should Know About The Glycemic Index!

It all became clear to me; like something inside of me clicked. How to loose weight, primarily body fat by using something called the glycemic index (GI).

Chris, a friend of mine, who was in excellent shape wanted to have lunch. We met at a Japanese restaurant for sushi and his reason for calling this meeting was to talk with me about nutrition and how food works within us to help or hinder us in reaching our goals. The year was 1997 at a time when I was at my early weight lifting stages competing in Miss Hawaiian Tropic contests.

“Do you know about the Glycemic Index?” Chris asked me. “No, what is it?” I replied. “This is something you need to know if you are going to be serious about looking your best. From building muscle to losing body fat, the glycemic index is very important.”

As Chris continued, I took mental notes of what exactly this miracle index was and how it could work for me. I was hanging on every word like it was the gospel. In essence, knowing about the GI, is pretty much like knowing the gospel in the fitness world.

What Is The Glycemic Index?

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels.

It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

“In a nut shell, eating foods that have a low GI level will help keep your blood sugar levels (BSL) stable.” said Chris.

Obesity, heart disease, high blood pressure, strokes, cancer and diabetes have all been linked to (as well as other factors) diets that contain foods with a high GI.

Foods with a low GI maintain a healthy BSL and help us to lose weight – one proven way to lower our risk of developing the diseases mentioned above.

Below is what I learned. I urge you to educate yourself on the Glycemic Index. Some foods may be listed as having a higher GI then you expect. Example: potatoes.

To slow the rate at which potatoes enter your system, add a tablespoon of flax oil, or even better, opt for sweet potatoes or yams since they naturally have a lower GI level.

What Is The Significance Of Glycemic Index?

Low GI means a smaller rise in blood glucose levels after meals
Low GI diets can help people lose weight
Low GI diets can improve the body’s sensitivity to insulin
High GI foods help re-fuel carbohydrate stores after exercise
Low GI can improve diabetes control
Low GI foods keep you fuller for longer
Low GI can prolong physical endurance

What Is Glycemic Load?

Glycemic load builds on the GI to provide a measure of total glycemic response to a food or meal
Glycemic load = GI (%) x grams of carbohydrate per serving
One unit of GL ~ glycemic effect of 1 gram glucose
You can sum the GL of all the foods in a meal, for the whole day or even longer
A typical diet has ~ 100 GL units per day (range 60 – 180)
The GI database gives both GI & GL values

How to Switch to a Low GI Diet

Use breakfast cereals based on oats, barley and bran
Use “grainy” breads made with whole seeds
Reduce the amount of potatoes you eat
Enjoy all types of fruit and vegetables (except potatoes)
Eat plenty of salad vegetables with vinaigrette dressing

Glycemic Index Table

Beans

baked 44
black beans, boiled 30
butter, boiled 33
cannellini beans 31
garbanzo, boiled 34
kidney, boiled 29
kidney, canned 52
lentils, green, brown 30
lima, boiled 32
navy beans 38
pinto, boiled 39
red lentils, boiled 27
soy, boiled 16

Breads

bagel, plain 72
baguette 95
croissant 67
dark rye 76
hamburger bun 61
apple muffin 44
cinnamon muffin 44
blueberry muffin 59
oat & raisin muffin 54
pita 57
pizza, cheese 60
pumpernickel 49
sourdough 54
rye 64
white 70
wheat 68

Cereals

All Bran 51
Bran Buds 45
Bran Flakes 74
Cheerios 74
Corn Chex 83
Cornflakes 83
Cream of Wheat 66
Frosted Flakes 55
Grapenuts 67
Life 66
muesli, natural 54
Nutri-grain 66
oatmeal 48
Puffed Wheat 67
Raisin Bran 73
Rice Chex 89
Shredded Wheat 67
Special K 54
Total 76

Cereal Grains

barley 25
basmati white rice 58
bulgar 48
couscous 65
cornmeal 68
millet 71

Crackers

graham 74
rice cakes 80
rye 68
soda 72
Wheat Thins 67

Drinks

apple juice 40
colas 65
Gatorade 78
grapefruit juice 48
orange juice 46
pineapple juice 46

Fruit

apple 38
apricots 57
banana 56
cantalope 65
cherries 22
dates 103
grapefruit 25
grapes 46
kiwi 52
mango 55
orange 43
papaya 58
peach 42
pear 58
pineapple 66
plums 39
prunes 15
raisins 64
watermelon 72

Milk Products

chocolate milk 35
custard 43
ice cream, van 60
ice milk, van 50
skim milk 32
soy milk 31
tofu frozen dessert 115
whole milk 30
yoghurt, fruit 36
yoghurt, plain 14

Root Crops

french fries / chips 75
pot, new, boiled 59
pot, red, baked 93
pot, sweet 52
pot, white, boiled 63
pot, white, mash 70
yam 54

Pasta

cheese tortellini 50
fettucini 32
linguini 50
macaroni 46
spagh, 5 min boiled 33
spagh, 15 min boiled 44
spagh, prot enrich 28
vermicelli 35

Soups/Vegetables

beets, canned 64
black bean soup 64
carrots, fresh, boil 49
corn, sweet 56
green pea, soup 66
green pea, frozen 47
lima beans, frozen 32
parsnips 97
peas, fresh, boil 48
split pea soup w/ham 66
tomato soup 38

Sugars

fructose 22
honey 62
maltose 105
table sugar 64

Snacks

chocolate bar 49
corn chips 72
croissant 67
doughnut 76
graham crackers 74
jelly beans 80
Life Savers 70
oatmeal cookie 57
pizza, cheese & tom 60
Pizza Hut, supreme 33
popcorn, light micro 55
potato chips 56
pound cake 54
Power bars 58
pretzels 83
saltine crackers 74
shortbread cookies 64
Snickers bar 41
strawberry jam 51
vanilla wafers 77
Wheat Thins 67

By: Fawnia Mondey Courtesy Bodybuilding.com

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