Low Glycemic Index Diets

The Glycemic Index (GI) was originally devised to help diabetics. The index is a ranking of carbohydrate foods which measures the rate at which the blood glucose (or blood sugar) levels rise when a particular food is eaten..........

Pure glucose has a rating of 100 – so there nearer a food is to 100, the higher it’s GI rating is. This indicates how quickly the food is converted to blood sugar, and, how quickly the blood sugar levels will drop. Foods with a low GI rating will be absorbed more slowly, helping to keep blood sugar levels constant.

What About Glycemic Load?

Glycemic Index alone does not provide enough information about the glycemic affect of a food. For example; carrots have a high GI, but you would have to eat boxes and boxes of them to have any pronounced affect on blood sugar. This is because the amount of carbohydrate in carrot is very small.
To calculate glycemic load (GL): Simply multiply the GI by the amount of carbohydrate and divide by 100.
For example; an 80g serve of carrot with a GI of 92 has 4.2g per serve. 92 X 4.2 / 100 = 3.9

Bookmarks

ziag4.mmb.usyd.edu.au – A database providing GI index and GI load for a huge list of foods.