Glycemic Index is a way to measure or compare probable reactions on blood sugars by carbohydrates.

Carbohydrates are taken in by diet and are digested

Glucose is then taken up into the blood stream.

Some carbohydrates are rapidly digested while others occur more slowly.

The concept is based on first the digestion of a 50 grams of carbohydrate, then 2 hours must pass, then there is a response change in blood glucose.

The lower the number equals the lower the Glycemic Index.



–   High Glycemic Index
–   Medium Glycemic Index
–   Low Glycemic Index

1.)  High Glycemic Index:  70 and over

Very fast rate of:

–    Breakdown
–    Digestion
–    Absorption

Is very helpful following exercise with someone who is diabetic

When hypoglycemia is present – High GI are preferable

May risk the individuals to obesity and susceptible to diabetes

Typical foods are:

–     White bread
–     Corn flakes
–     Croissants
–     Baked Potato
–     Watermelon
–     Cereals
–     others

2.)  Medium Glycemic Index:  56-69

Milder rate of:

–    Breakdown
–    Digestion
–    Absorption

Typical foods are:

–       Table Sugar
–       Whole Wheat
–       Sweet potato
–       White rices
–       others

3.)  Low Glycemic Index: 55 or less

Slower rate of:

–    Breakdown
–    Digestion
–    Absorption

–       Causes a lower “insulin demand”

–       Improved maintenance of blood sugar control

–       Potential decrease in lipid found in blood

–       Possible increase in ability to remove wastes from carbohydrates

Typical foods are:

–         Fish
–         Meat
–         Eggs
–         Brown rice
–         Grainy breads
–         Grainy pastas
–         Most fruit
–         Most vegetables  [not: potatoes or watermelon

***This theory or idea was first seen at the University of Toronto by Dr. David J. Jenkins and several colleagues


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