OLYMPIC Posted August 15, 2018 Share Posted August 15, 2018 What is 'GI' and a List of Common Foods 'GI'....The term is tossed around often as we all have made low GI carbohydrates a staple of our diet. Yet, how many of the newer individuals to our lifestyle really understand what 'GI' is, how to implement or why for that matter?..Considering this I figured I'd put together this thread for info's sakeWhat is 'GI'? 'GI' stands for glycemic index. The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Pure glucose is given an arbitrary rating of 100 as a reference point and all other carbohydrates are rated from 0 onwards. Any carbohydrate with a rating below 55 is considered a "low GI food", and conversely any food 70 and up is generally considered a "high GI food"Why Are Low 'GI' Foods Important? Our bodies perform best when our blood sugar (blood-glucose) levels remain at a relatively constant level, supplying our bodies with equal amounts of fuel throughout the day. For our lifestyle choice it is important to have an equal, constant stream of glucose in order for muscle glycogen conversion. Low 'GI' foods are less rapidly absorbed by the body than foods with high 'GI' and therefore provide a more constant stream of fuel.Is The Glycemic Index the Only Tool To Measure Carbs? Although the Glycemic Index is our most useful tool when discerning which carbohydrates to eat, it is not our only one. Of the other branches which apply to the 'GI' the Glycemic Load is the most useful. When you intake carbohydrates it is not only important to note what the rate of glucose conversion will be, but how much total carbohydrate you are taking in, this is where GL comes into play. Glycemic load is used to determine (with GI) what your bodies total glycemic response will be. It is measured by dividing the GI by 100 and multiplying that by the net carbs (net carbs are equal to total carbs minus dietary fibre)(GL=GI/100 x Net Carbs) Should High GI Foods Be Completely Avoided? Although low-GI, complex carbohydrates should be the vast majority of your caloric intake for carbs to ensure consistent glycemic response, there are times when a rapid increase in blood sugar is desirable. For this purpose some individuals choose to intake high GI foods after strenuous activity in hopes of causing an insulin spike in order to move glucose to the muscles to be converted to glycogen. Though not all agree with this method it has been utilized successfully, though the risk for adipose storage can be an issue. (in excess)Is GI Fail-Proof Absolutely not, as with any measuring formula the Glycemic Index is prone to some fallacies. Some of these limitations are noted belowWide Spectrum Of Measurements Normally, the reported GI value of a carbs is the average of many test results. Because of this there are often conflicting reports on the GI of common foods. For example the common potatoe has been reported as low as 55 and as high as 100.Individual Glycemic Response Each one of our bodies is unique in it's processing of the food we intake. Each individuals rate of glycemic response, and conversely, insulin response is different, so although the GI is a useful tool it should not be religiously followed. The best method of utilizing the GI is to experiment to discover what your own bodies GI response is to craft the perfect "low GI diet" for you.Preparation The GI of any given carbohydrate can be modified, sometimes significantly, by the method of preparartion. Any significant processing such as cooking, boiling, baking, or grinding may alter the GI of the food. Also, combination with other foods may also alter the initial GI of both carbs. When foods are combined at times a 'mixed GI rating', an average of both the foods GI's can be implemented to rate the entire meal. However, this can also be misleading as often times the foods will have a synergistic effect and cause an overall higher glycemic response than either individual part may have had.How Should I Best Implement the GI Quite simply by using it as a guideline, and determining what is best for you. Many factors, such as the ones listed above have to be taken into account when determining which carbohydrates will most effectively allow you to put on LBM whilst keeping fat down. Consider your roomate who eats Burger King five times a week, drinks a two litre of Cola a day, and puts in minimal effort at the gym, yet still has an equal physique to you. Obviously, your individual insulin/glycemic resonse times greatly differ from eachother, and therefore have to eat greatly differing diets to maintain the same body. As said above a specifically tailored diet, implementing low GI foods, will allow you to most effectively use the Glycemic Index..Common Food Listing Food Glycemic IndexBreads Bagel, white 103 Hamburger bun 87 Melba toast 100 Oat bran bread 68 Rye kernel bread 66 Pumpernickel 71 Rye flour bread 92 Linseed rye bread 78 Wheat bread, white 100 Wheat bread, high fibre 97 Wheat bread, gluten-free 129 Wheat bread, wholewheat 99 Wholewheat snack breads 105 Pita, white 82 Mixed grain bread 64Breakfast cereals All-bran 60 All-bran with raisins 74 Cocoapops 110 Cornflakes 119 Cream of wheat 100 Muesli 80 Oat bran 78 Oatmeal 87 Puffed wheat 105 Rice bran 27 Rice crispies 117 Shredded wheat 99 Special K 77Cereal grains Barley, pearled 36 Barley, cracked 72 Barley, rolled 94 Bulgur wheat 68 Couscous 93 Maize meal 97 Millet 101 Sweet corn 78 Rice, white 81 Rice, Basmati 83 Rice, brown 79 Rice, instant, boiled for 6 min. 128 Rice, instant, boiled for 1 min. 65 Rice, parboiled 68 Rice, wild 81 Rye kernels 48 Tapioca boiled with milk 115Cakes and biscuits Butter biscuits 79 Cake, angel food 95 Cake, banana loaf 67 Cake, sponge 66 Coffee cookies 113 Crispbead 116 Croissant 96 Crumpet 98 Digestive biscuits 84 Doughnut 108 Graham crackers 106 Maizena cookies 95 Muffins 88 Oat cookies 79 Pastry 84 Pizza base with cheese 86 Rice cakes 117 Rye crispbread 93 Shortbread 91 Waffle 109 Water biscuits 102 Wheat crackers 96Drinks Cold drinks, sweetened 97 Cordials 94 Gatorade (energy drinks) 136Fruit and Fruit Juices Apple 52 Apple juice 58 Apricots, fresh 82 Apricots, canned in syrup 91 Apricots, dried 44 Banana 76 Cherries 32 Fruit ****tail 79 Grapefruit 36 Grapefruit juice, unsweetened 69 Grapes 62 Kiwi fruit 75 Mango 80 Orange 62 Orange juice 74 Pawpaw 83 Peach, raw 40 Peach, canned 79 Pear, raw 51 Pear, canned 63 Pineapple, raw 94 Pineapple juice 66 Plum 34 Raisins 91 Spanspek 93 Sultanas 80 Watermelon 103Legumes Baked beans, canned 69 Beans, dry 40 Broad beans 113 Butter beans 44 Chickpeas 47 Chickpeas, canned 60 Kidney beans 42 Kidney beans, canned 74 Lentils 41 Lentils, green, canned 74 Lima beans, frozen 46 Soya beans 25 Soya milk 43 Split peas, boiled 45Milk and dairy products Ice cream 87 Ice cream, low-fat 71 Milk, whole 39 Milk, skim 46 Milk, chocolate 49 Milk, chocolate (artificial) 34 Custard 61 Yoghurt, low-fat, fruit, sweetened with sugar 47 Yogurt, low-fat, artificially sweetened 20 Yoghurt, plain 51Pasta Fettucine 46 Gnocchi 95 Instant noodles 67 Macaroni 64 Macaroni and cheese 92 Ravioli, meat filling 56 Spaghetti, protein-enriched 38 Spaghetti, white 59 Spaghetti, durum 78 Spaghetti, wholewheat 53 Vermicelli 50Snacks and sweets Jelly beans 114 Lifesavers 100 Chocolate 70 Chocolate bars 91 Energy bars 81 Maize snacks 105 Muesli bars 87 Popcorn 79 Potato chips 77 Peanuts 21 Pretzels 116Soups Bean soup 92 Green pea soup, canned 94 Lentil soup, canned 63 Split pea soup, homemade 86 Tomato soup 54Sugars Honey 104 Fructose 32 Glucose powder 138 Glucose tablets 146 Maltose 150 Sucrose (table sugar) 92 Lactose 65 High-fructose corn sugar 89 Maltodextrin 107Vegetables Beetroot 91 Carrots 101 Parsnips 139 Peas, dried 32 Peas, green 68 Potato, instant mash 118 Potato, baked 121 Potato, new 81 Potato, boiled 80 Potato, boiled, mashed 104 Potato, microwaved 117 Potato chips, deep-fried 107 Pumpkin 107 Sweet corn 78 Sweet potato 77 3 1 Quote Link to comment Share on other sites More sharing options...
Fizzyx Posted August 26, 2018 Share Posted August 26, 2018 I don't think those values are on the 100 glucose scale. Glucose powder is listed as 138. Parsnips 139? Fettucine only 46? Think that is the old white bread scale... Quote Link to comment Share on other sites More sharing options...
borgboi Posted October 31, 2018 Share Posted October 31, 2018 Nice article Oly...thanks for the info...good read! As i've aged i have to be more cafeful with carb quantity and quality to stay in decent shape in the off season...it seems its just not as simple as ....a calorie is a calorie...its time of day costumption of carbs as well, or at least for me it is now! Quote Link to comment Share on other sites More sharing options...
Hog Posted November 18, 2018 Share Posted November 18, 2018 Let's not forget that every gram of fiber cancels out a gram of carbs. If a treat has 50 grams of carbs, but also has 20 grams of fiber, your treat is only netting you 30 grams of carbs. peace Hog Quote Link to comment Share on other sites More sharing options...
Francis "Frank" Castle Posted June 20, 2019 Share Posted June 20, 2019 (edited) My fave bread is Ezekiel 4:9 sprouted grain - Glycemic Index of 36. It's usually found in the freezer section of the natural foods aisle. A Little pricey but given the ultra low GI. I think it is worth it. I'm one of those people that if you load me with simple carbs it's off to snoozey bye bye land lol... Edited June 20, 2019 by Francis "Frank" Castle Quote Link to comment Share on other sites More sharing options...
Coconut Posted January 19, 2020 Share Posted January 19, 2020 On 6/20/2019 at 11:58 AM, Francis "Frank" Castle said: My fave bread is Ezekiel 4:9 sprouted grain - Glycemic Index of 36. It's usually found in the freezer section of the natural foods aisle. A Little pricey but given the ultra low GI. I think it is worth it. I'm one of those people that if you load me with simple carbs it's off to snoozey bye bye land lol... It is good bread, but like you said pricey. Quote Link to comment Share on other sites More sharing options...
Sorbate Posted January 20, 2020 Share Posted January 20, 2020 On 6/20/2019 at 1:58 PM, Francis "Frank" Castle said: My fave bread is Ezekiel 4:9 sprouted grain - Glycemic Index of 36. It's usually found in the freezer section of the natural foods aisle. A Little pricey but given the ultra low GI. I think it is worth it. I'm one of those people that if you load me with simple carbs it's off to snoozey bye bye land lol... I’ve eaten so much Ezekiel bread, I just can’t eat it anymore. they have English muffins as well, great to make with ham, cheese and an egg, lol. Quote Link to comment Share on other sites More sharing options...
Vortex Posted May 13, 2020 Share Posted May 13, 2020 Well put! Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.