Glycemic Index

"A typical American Thanksgiving meal contains many foods that are dense in carbohydrates, with the majority of those being simple sugars and starches. These types of carbohydrate foods are rapidly digested and absorbed. Blood glucose levels rise quickly causing a spike in insulin levels. Contrastingly, foods containing high amounts of fiber are like time-release capsules of sugar. A measurement of the effects of a carbohydrate-containing food on blood-glucose levels is called the glycemic response.\n\nThe glycemic responses of various foods have been measured and then ranked in comparison to a reference food, usually a slice of white bread or just straight glucose, to create a numeric value called the glycemic index (GI). Foods that have a low GI do not raise blood-glucose levels neither as much nor as fast as foods that have a higher GI. A diet of low-GI foods has been shown in epidemiological and clinical trial studies to increase weight loss and reduce the risk of obesity, Type 2 diabetes, and cardiovascular disease.\n\nFoods GI Value\n\nLow GI Foods (< 55)\n\nApple, raw 36\n\nOrange, raw 43\n\nBanana, raw 51\n\nMango, raw 51\n\nCarrots, boiled 39\n\nTaro, boiled 53\n\nCorn tortilla 46\n\nSpaghetti (whole wheat) 37\n\nBaked beans 48\n\nSoy milk 34\n\nSkim milk 37\n\nWhole milk 39\n\nYogurt, fruit 41\n\nYogurt, plain 14\n\nIcecream 51\n\nMedium GI Foods (56–69)\n\nPineapple, raw 59\n\nCantaloupe 65\n\nMashed potatoes 70\n\nWhole-wheat bread 69\n\nBrown rice 55\n\nCheese pizza 60\n\nSweet potato, boiled 63\n\nMacaroni and cheese 64\n\nPopcorn 65\n\nHigh GI Foods (70 and higher)\n\nBanana (over-ripe) 82\n\nCorn chips 72\n\nPretzels 83\n\nWhite bread 70\n\nWhite rice 72\n\nBagel 72\n\nRice milk 86\n\nCheerios 74\n\nRaisin Bran 73\n\nFruit roll-up 99\n\nGatorade 78\n\nThe type of carbohydrate within a food affects the GI along with its fat and fiber content. Increased fat and fiber in foods increases the time required for digestion and delays the rate of gastric emptying into the small intestine which, ultimately reduces the GI. Processing and cooking also affects a food’s GI by increasing their digestibility. Advancements in the technologies of food processing and the high consumer demand for convenient, precooked foods in the United States has created foods that are digested and absorbed more rapidly, independent of the fiber content. Modern breakfast cereals, breads, pastas, and many prepared foods have a high GI. In contrast, most raw foods have a lower GI. (However, the more ripened a fruit or vegetable is, the higher its GI.) The GI can be used as a guide for choosing healthier carbohydrate choices but has some limitations. The first is GI does not take into account the amount of carbohydrates in a portion of food, only the type of carbohydrate. Another is that combining low- and high-GI foods changes the GI for the meal. Also, some nutrient-dense foods have higher GIs than less nutritious foods."