Glycemic Index what is it? Top listed GI food catalog released at internationally level

Glycemic Index, What is it?

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Glycemi  Index (GI)

The Glycemic Index, simply called, is a measure of how fast food intensifies our blood glucose level.

Measure the food on a scale of 0 to 100. Foods containing high glycemic index, or GI, are quickly digested and absorbed, resulting in rapid growth of blood sugar. Those foods with high rank on GI scale are often - but not always - high in processed carbohydrates and sugars. For example, the glycemic index of pretzels is 83; And without a baked potato watches on the skin 98.

In the meantime, low GI foods are slow digested and absorbed, and later, the cause of slow growth in blood sugar level. These are usually rich in fiber, protein and / or fat. Examples of these include apple with glycemic index of 28, Greek style curd in 11 and peanuts on 7. Keep in mind that low GI does not mean that food is high in nutrients. You still need to select healthy food items from all five food groups.

Most diet focused on low-GI foods can be easy to obtain and maintain a healthy weight, because these foods keep us feeling full, longer. The following GI diet is shown to improve insulin resistance and lower glucose, cholesterol and triglyceride levels in people with type 2 diabetes.

An exception to the recommendation of a mostly low-GI diet is after intensive or long-term exercise. High glycemic food intake can actually be more beneficial for muscle recovery, because they digest rapidly.

Glycemic Index: An Impact System, But Useful Tool

GI ranking of food is applicable only when food is eaten empty stomach without any other type of food. As anyone ever eats, he knows, it is not always how we eat. Sure, a bag of pretzels can be a stand-alone snack, but how often do we eat just a simple potato with something else?

Add a salad of lean steak or a piece of salmon, one side of broccoli and a salad with vinagrate, and proteins, fibers and fats will work to reduce the glycemic index of all food.

In addition, the glycemic index does not care about how much we are actually consuming. The GI value of a meal is determined by serving the food to the people in which 50 grams of carbohydrate minus fiber, then in the next two hours measure their blood glucose levels.

Serving 50 grams of carbohydrate in one sitting is suitable for meals like rice, which is 53 grams of carbohydrate per cup. But for the beat, the GI ranking of 64 is somewhat misleading. Since there are only 13 grams of carbas per cup in the beats, we have to consume about 4 cups beats to produce spike in blood sugar levels.

An Alternative system Glycemic Index

Glycemic load, or GL, is a formula that corrects the GI of a potential size by adding one size and GI to a number. The actual serving of carbohydrate content is multiplied by the GI of food, then that number is divided by 100. Therefore for a cup beat, GL would be: 13 times 64 = 832 divided by 100 = GL of 8.3
As a frame of reference, more than 20 GLs are considered high, between 11 and 19 are considered to be moderate, and 10 or less are considered low.
Bottom Line: Even if the glycemic index is not a complete system, it can be a useful tool to identify low-glycemic foods which are often more nutritious-dense, as well as sophisticated carbohydrate foods. 

WHFoods GI Rating System

Most health care organizations use "high", "medium" and "low" rating systems for GI. By using this system, foods are classified as following:

Low GIMedium GIHigh GI
0-5556-6970 or greater

We like this rating system. This is what we used as a foundation for our rating system in WHFoods. We put each of these categories (lower, middle, and high). But we used the concept of AVCHO (Available Carbohydrates) to rank the fourth category called "very little" as well as to rank some of our WHFoods as "low", even if they did not have a published GI value. Since our WHFoods contain more than a third of vegetables, which often contain AVCHO in very small quantities, we thought that apart from the "very little GI" category, it would be helpful in sorting our vegetables in terms of their GI value. To qualify as "very little", an AVCHO of less than 5 grams is required for our food items. (We established a standardized food serving size of 100 grams, by recording the total carbohydrate content of food in the village, and reducing its total fiber in the gram.) To qualify as "less", our food items 5 grams of an avocosto need. Or more but less than 12 grams. Finally, we classified some of our food items as low-GI, while they did not meet the criteria of our AVCHO. While researching the GI values ​​for our food items, we came to the research evidence for certain foods, which showed that those foods have a beneficial effect on blood sugar. When the spread of research studies for any food showed beneficial effects on blood sugar, we classified that food as low-GI, even if it did not meet our AVCO criteria. Here is a summary chart showing our WHFoods rating system criteria.

WHFoods Glycemic Index Rating System

Very Low GILow GIMedium GIHigh GI
Criteria for ClassificationNo established GI value and an available carbohydrate (avCHO) of less than 5 grams OR an established GI of less than 20 and an avCHO of less than 7 gramsEither an established GI value of 55 or less OR an available carbohydrate (avCHO) value greater or more than 5 grams but less than or equal to 12 grams OR a beneficial impact on blood sugar in a preponderance of research studiesAn established GI vale of 56-69An established GI value of 70 or greater

Why are some GI values surprising?

One of the most interesting aspects of GI is its association with the unique features of carbohydrate. Carbohydrates are certainly not the same in relation to their immediate effect on our blood glucose. For example, both non-whole grain breads and pasta noodles have the same amount of starch, and their starch is made of equal sugar, long chains of glucose. But the 3-dimensional structure of bread allows more of the starch by contact with our saliva and enzymes in our digestive system. This excess risk for enzymes allows starch to break into sugar and generally gives higher GI values ​​than non-whole grain breads compared to non-whole grain pasta. Similarly, two basic types of starch - amylose and amylopectin - found in many foods, also affect their GI values, even if the food contains the same amount of total starch.

Regarding their GI, food is also affected differently by cooking. Many legumes, for example, are cell structures that are quite resistant to disruption and help prevent starch breakdown inside their cells. For this reason, legumes have lower GI values ​​than expected, provided they are not overcapulated. Before they have landed in flour, whole grains also hold low GI values ​​due to the constraints of their cell structures. But after getting the ground in the dough, their starch becomes susceptible to breakdown and their GI values ​​begin to grow. Of course, these descriptions are generalizations and can be different for specific beans, specific grains and specific dough. Even then, they show a general pattern and principle: that is, for carbohydrate-containing food, its natural integrity is interrupted by processing or overcocking, the likelihood of an increase in its GI value. Minimal disruption of whole foods from their natural, unprotected state is one of our key principles in WHFoods, and it is a 100% alliance theory with the promotion of low GI values.

GI Ratings for the World's recommended foods

Food GroupVery Low GILow GIMedium GIHigh GI
World's recommended GI Foods 
beet greensgarlicleeks
bell peppersgreen peassweet potatoes
bok choyonions
broccolisea vegetables
Brussels sproutswinter squash
collard greens
fennel (bulb)
green beans
mushrooms, crimini
mustard greens
olive oil
Romaine and other lettuce
summer squash
Swiss chard
turnip greens
plums & prunes
Nuts & Seedsflaxseedsalmonds
sesame seedscashews
pumpkin seeds
sunflower seeds
Beans & Legumessoybeansblack beans
tofudried peas
tempehgarbanzo beans
kidney beans
lima beans
navy beans
pinto beans
Meatsbeef, grass-fed
lamb, grass-fed
turkey, pasture-raised
Dairycheese, grass-fed
eggs, pasture-raised
cow's milk, grass-fed
yogurt, grass-fed
brown rice
whole wheat
World's recommended Spices and Herbsblack pepper
chili pepper
cilantro & coriander seeds
cumin seeds
mustard seeds

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