Glycaemic index

December 28, 2011 by  
Filed under Database

A measure of a food’s effect on blood sugar levels. Foods with a low glycaemic index resulting in the slow absorption of sugars from the diet, a modest rise in blood glucose, and a smooth return to normal are considered desirable. Foods with a high glycaemic index result in the fast absorption of sugars and a surge in blood glucose levels. This is particularly undesirable for diabetics. In individuals with a tendency to reactive hypoglycaemia such foods eaten in excess may result in a subsequent surge in insulin levels leading to rebound low blood sugar within a few hours after eating.

Some foods with a high glycaemic index Some foods with a moderate glycaemic index Some foods with a low glycaemic index
Bananas
Beetroot
Bread (wholemeal and white)
Broad beans (fresh)
Carrots
Corn chips and cornflakes
Honey
Instant potato
Low-fat ice-cream
Millet
Puffed wheat
Muesli
Raisins
Rice (both brown and white)
Rye and wheat crackers
Shredded wheat
Buckwheat
Canned beans (unless sugar-free)
Chocolate
Digestive and oatmeal biscuits
Oranges and orange juice
Pasta
Peas
Potato crisps (fried)
Pumpernickel
Rich Tea biscuits
Spaghetti
Sugar (sucrose)
Sweetcorn
Sweet potato
Yams
Apples
Black-eyed beans
Butter beans (lima beans)
Chick peas
Fructose
Grapefruit
Grapes
Haricot (white) beans
Ice-cream (except low-fat)
Kidney beans
Lentils
Milk
Nuts
Oatmeal
Pears
Soya beans
Yoghurt

Linda Lazarides is Course Director of the School of Modern Naturopathy and author of eight books on health, nutrition and naturopathy.

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