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Glycaemic Index & Food List
The rate of carbohydrate digestion has important implications for every body, but this is especially true for people with diabetes, heart disease and of course prevention of those diseases. Eating low glycaemic also aids in appetite control which is important for people simply trying to lose weight.
Low glycaemic (complex carbohydrate) foods digest or break down slowly, releasing glucose gradually into the bloodstream thus allowing blood glucose levels rise slowly. When high glycaemic foods (simple carbohydrates) (or sugars) are eaten, the blood glucose levels rise too quickly and then drop suddenly being controlled by the release of insulin, this not only causes the pancreas to be overworked but the sudden drop tends to cause hunger a short while after.
Eating smaller low glycaemic meals throughout the day is highly recommended rather than eating the typical three big meals a day. Blood glucose levels will stay balanced and hunger pains will occur less often.
The glycaemic index lists is measured in three categories.
Low 0 – 55
Moderate 56 – 69
High 70 – 100
Check what you are eating the following examples have a very high glycaemic index!
Bread - White, 1 slice, 1 oz. GI 70
Bread - French baguette, 1 oz. GI 95
Whole wheat bread, 1 slice, 1 oz. GI 69
Potatoes - red-skinned, peeled, boiled, 1 medium, 4ozs. GI 88
Potatoes - red-skinned, baked in oven (no fat) 1 medium 4 ozs. GI 93
Potatoes - white, peeled, boiled, 1 medium, 4 ozs. GI 87
Rice - Short grain, white, boiled 1 cup, 6 ozs. GI 72
Dairy (non-dairy substitute) - Tofu frozen dessert, low fat, 1/2 cup, 2 ozs. GI 115
Cereal - Corn FlakesTM, Kellogg's, 1 cup, 1 oz. GI 84
Choosing foods in the low to moderate range is ideal. (Check link below). Eating these foods will help curb hunger because they are digested slowly therefore, they will keep you satisfied for longer.
One of the most important things to remember is to eat smaller nutrient rich meals and or good nutritious snacks throughout the day and not to let your body go without food for an extended period of time.
The human body is a marvellous communication system. If you are not eating enough of the right nutritious foods, the signal you are sending your body is a lack of nutrients, or “I’m starving!” The body will respond to the message very effectively and slow down your metabolism; this then means it will store reserve fuel i.e. fat!
When choosing foods, serving sizes should always be considered. Eating too much food at one sitting is not healthy. Eating smaller portions frequently is the key to success. Remember grazing and the hunter-gathers theory. Our ancestry was a group of people who grazed throughout their day gathering food and eating it “raw” along the way.