The glycemic index

The glycemic index pertains to the metabolism of carbohydrates, and how quickly they are converted to blood sugar (glucose). A carbohydrate with a high glycemic index is one that is quickly absorbed and metabolized into blood sugar. A carbohydrate with a low glycemic index is one that is absorbed and converted more slowly into blood sugar.

glycemic_indexThe importance of the glycemic index is that when a carbohydrate is rapidly converted to blood sugar, the blood sugar rises quickly. This leads to a rapid rise in insulin, in an attempt by the body to lower the blood sugar level. In some people, this can lead to a rapid fall in blood sugar, and at times even an abnormally low blood sugar. This low blood sugar leads to hunger in an attempt to raise the blood sugar level. The fall out from this is that, when a carbohydrate with a high glycemic index is eaten, less energy (calories) is expended to metabolize it, and more calories are taken in sooner, as compared to one with a low glycemic index. As such, it is advised that patients needing to maintain their weight or control their blood sugar should select carbohydrates with a lower glycemic index.

FOODS GLYCEMIC INDEX
SUGARS:
GLUCOSE 100
MALTOSE 105 HIGH GLYCEMIC INDEX
HONEY 75 = CONVERTED QUICKLY
SUCROSE 60 TO BLOOD SUGAR.
FRUCTOSE 20
FRUITS:
RAISINS 64 LOW GLYCEMIC INDEX
BANANAS 62 = CONVERTED QUICKLY
ORANGE JUICE 46 TO BLOOD SUGAR.
ORANGES 40
APPLES 39
VEGETABLES:
POTATO, BAKED 98
POTATO (NEW), BOILED 70
BEETS 64
CARROT, COOKED 36
CARROT, RAW 31
GRAINS:
RICE, PUFFED 95
CORNFLAKES 80
BREAD, WHOLE GRAIN 72
RICE 70
BREAD, WHITE 69
WHEAT CEREAL 67
CORN 59
BRAN CEREAL 51
OATMEAL 49
PASTA 45
LEGUMES:
PEAS 39
BEANS 31
LENTILS 29
OTHER FOODS;
ICE CREAM 36
MILK 34
NUTS 13

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