Glycemic index & Glycemic load Flashcards
…. a ranking system for foods containing carbohydrates
glycemic index (GI)
glycemic index (GI) value show
How quickly each food increases blood glucose levels compared with eating a standard amount of glucose (50g)
Low GI
less than 55
Intermediate GI
55 - 70
High GI
greater than 70
lower the GI importance
More slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and , therefore usually , insulin levels
Low GI examples
most fruits and vegetables, milk, some wholegrain cereals and bread, pulses and basmati rice
Research shows ….. affect blood glucose levels
Amount and type of CHO
….. , in general, is stronger predictor of blood glucose response
Total amount of CHO in food
Which one has bigger effect on blood glucose ?
amount of carbs or GI
The amount of carbs
Pasta VS melon
Pasta has a lower GI than watermelon , but pasta has more carbs than watermelon
Pasta will have more of an impact on your blood glucose levels
The most important thing to do is get …
your portion size right
combines both the quality and quantity of carbohydrate in one ‘number’
Glycemic load or GL
The best way to predict blood glucose values of different types and amounts of food
Glycemic load or GL
Recommendations for using GI in your diet
At least 3 low GI foods throughout the day
When eating high GI foods
Combine these with a low GI food → decrease the overall GI of a meal
GI sugar
Fructose (fruit sugar) and lactose (milk sugar) both have a lower GI than sucrose (table sugar)
The more ripe a fruit or vegetable is
The higher the GI
Juice has a …. than whole fruit
higher GI
Mashed potato has a … than a whole baked potato
higher GI
Cooked, frying, boiling and baking
↑ GI
Wholegrains and high fiber foods
↓ GI
Chocolate has a …. because of it’s fat content
medium GI
Crisps will actually have a … than potatoes cooked without fat
lower GI
Adding acidity to the food will …. (e.g. adding lemon juice)
lower the GI
Protein and fats
lowers the GI of food
Milk and other diary products have a low GI because they are ….
high in protein and contain fat
Watermelon
↑ GI
↓ GL
Pasta
↑ GL
↓ GI
Low GL
less than 10
Moderate GL
10 - 14
High GL
More than 15
