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Glycemic Index and Diabetes
#1
The glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose. Foods are ranked based on how they compare to a reference food — either glucose or white bread.
A food with a high GI raises blood glucose more than a food with a medium or low GI.
Meal planning with the GI involves choosing foods that have a low or medium GI. If eating a food with a high GI, you can combine it with low GI foods to help balance the meal.
Examples of carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal).
Meats and fats don’t have a GI because they do not contain carbohydrate. 
Below are examples of foods based on their GI.
Low GI Foods (55 or less)
  • 100% stone-ground whole wheat or pumpernickel bread

  • Oatmeal (rolled or steel-cut), oat bran, muesli

  • Pasta, converted rice, barley, bulgar

  • Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils

  • Most fruits, non-starchy vegetables and carrots


Medium GI (56-69)
  • Whole wheat, rye and pita bread

  • Quick oats

  • Brown, wild or basmati rice, couscous


High GI (70 or more)
  • White bread or bagel

  • Corn flakes, puffed rice, bran flakes, instant oatmeal

  • Shortgrain white rice, rice pasta, macaroni and cheese from mix

  • Russet potato, pumpkin

  • Pretzels, rice cakes, popcorn, saltine crackers

  • melons and pineapple


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#2
(09-16-2016, 08:55 AM)Dr. Yahya Abtahian Wrote: The glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose. Foods are ranked based on how they compare to a reference food — either glucose or white bread.
A food with a high GI raises blood glucose more than a food with a medium or low GI.
Meal planning with the GI involves choosing foods that have a low or medium GI. If eating a food with a high GI, you can combine it with low GI foods to help balance the meal.
Examples of carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal).
Meats and fats don’t have a GI because they do not contain carbohydrate. 
Below are examples of foods based on their GI.
Low GI Foods (55 or less)
  • 100% stone-ground whole wheat or pumpernickel bread

  • Oatmeal (rolled or steel-cut), oat bran, muesli

  • Pasta, converted rice, barley, bulgar

  • Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils

  • Most fruits, non-starchy vegetables and carrots


Medium GI (56-69)
  • Whole wheat, rye and pita bread

  • Quick oats

  • Brown, wild or basmati rice, couscous


High GI (70 or more)
  • White bread or bagel

  • Corn flakes, puffed rice, bran flakes, instant oatmeal

  • Shortgrain white rice, rice pasta, macaroni and cheese from mix

  • Russet potato, pumpkin

  • Pretzels, rice cakes, popcorn, saltine crackers

  • melons and pineapple


TQvm, it is very useful.
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