GLYCEMIC INDEX-GET RIGHT CARBS

Carbohydrates specially simple sugar when taken in our body they get adsorb very fast and increases our blood glucose level, so here is the parameter known as glycemic index which ranges from 0-100, which represents the relative increase in blood glucose level after 2 hoursThe GI of a specific food depends primarily on the quantity and type of carbohydrate it contains; but also is affected by the type of carbohydrate, the amount of entrapment of the carbohydrate molecules within the food, the fat and protein content of the food, the amount of organic acids (or their salts) in the food, and whether it is cooked and if so how it is cooked.gi 2

Food with low glycemic index slowly digest and does not increase the blood glucose level at once, whereas with food with high glycemic index shows exponential increase in the blood glucose level and has not good for diabetic people

 

Group GI range[10]     Examples[10]
Low 55 or less     fructose; beans (black, pinto, kidney, lentil, peanut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp); walnuts, cashews, most whole intact grains (durum/spelt/kamut wheat, millet, , rye, , barley); most vegetables, most sweet  (peaches, strawberries, mangos); tagatose; mushrooms; chilis
Medium 56–69     white sugar or sucrose, not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice, regular ice gular ice cream, banana, sweet potato
High 70 and above     glucose (dextrose, grape sugar), high fructose corn syrup, white bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, maltose, , white potato
Glycemic index Significance
70 above Bad
56-69 Average
55 or less Good