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Healthy Diet Plans >>
Glycemic Index Diet >>
Glycemic index food list |
Glycemic index food list
The glycemic index is a measurement system used to understand the effect of different carbohydrates on the human body. Carbohydrates, when broken down, release sugar or glucose into the blood stream of the individual who has consumed it. This release happens at a pace determined by the rate at which the carbohydrate in question is broken down. A carbohydrate that breaks down slowly releases sugar gradually into the blood stream. This type of carbohydrate has a low glycemic index. A carbohydrate that is broken down quickly releases sugar quickly into the blood and therefore has a high glycemic index. The method to test various different foods for their glycemic index is fairly simple. The blood sugar levels of the test group of individuals are measured. Once the measurements are complete, the test group is made to consume a particular type of carbohydrate. The quantity of the carbohydrate is also fixed. The subjects are then tested for their blood sugar level after a period of two hours has elapsed. The change in the blood sugar level is then noted. The same process is conducted for many different foods. Once a list of foods is available, the different types of foods can be compared for their glycemic index value.
There are two conditions that can affect a human being when it comes to blood sugar. An individual with an abnormally low level of blood sugar suffers from a condition known as hypoglycemia. This condition results in the person suffering from low energy levels and diminished consciousness. The consumption of foods that are at the higher end of the glycemic index scale is likely to help in such a situation as the individual concerned will receive a rapid dose of sugar that will help to bring his or her blood sugar level back to or closer to normal. The opposite condition that can affect an individual is the condition of hyperglycemia. This occurs when there is too much sugar in the blood and can cause some catastrophic health problems if the condition is allowed to persist. In such a situation, the concerned individual may consume foods that are low on the glycemic index. This can help to gradually reduce the condition of hyperglycemia. The control of sugar levels in the body does not happen properly with people who are suffering from diabetes. For this reason, such people may use the glycemic index as a reference to help them choose their foods properly.
A glycemic index food list is typically presented with each type of food associated with a number. This number is the glycemic index rating for that particular food. The normal glycemic index measurement system uses pure glucose as the reference point. This form of glucose is represented on the scale at 100%. All other foods measured on the glycemic index food list are presented with their measurements as a percentage of glucose value of pure glucose. Thus a food which measures 50 on the glycemic index food list provides the consumer with half the amount of sugar in a given time for the same quantity of food consumed. Foods on the glycemic index food list are classified as low, moderate and high depending on their location on the glycemic index food list. Foods that score lower than 55% are considered to be low on the list, whereas foods that score above 70% are considered to be high on the list. Foods such as corn flakes, white bread and most forms of rice are high on the list whereas foods such as whole grain products, fruits, vegetables and pasta are low on the glycemic index food list.
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| Submitted on September 18, 2010 |
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