Harvard Health Publications have produced a useful list of 100+ foods, which have been rated according to their glycemic index and glycemic load.
Understanding the Glycemic Index
In order to ‘score’ foods for the glycemic index glucose is used as a reference point, giving it a GI score of 100. Foods that cause blood sugar levels to rise quickly are given a higher GI score. Foods that cause a slow increase in blood glucose levels are considered to be low GI foods.
- Low glycemic index – 55 or less
- Medium glycemic index – 56 – 69
- High glycemic index – 70 or higher
Understanding the Glycemic Load
Glycemic load is a way of ranking the carbohydrate content of foods using their glycemic index and their portion size. Data is based on the idea that eating a small portion of a high glycemic index food would give the same effect as larger portion of a low glycemic index food.
- Low glycemic load – 10 or less
- Medium glycemic load – 11-19
- High glycemic load – 20 or more
Remember, the glycemic index or the glycemic load are just one part of eating a healthy diet, and I feel it should be used as a guide only, not another ‘diet.’ Opt for low or medium GI or GL foods more often, as this will help you to maintain your blood glucose levels within the normal range.
You should also try to:
- Eat regular meals.
- Choose a variety of foods from all of the food groups.
- Include foods that are high in fibre.
- Limit your intake of high sugar foods.
- Reduce your intake of high fat foods.
How can you maintain your blood sugar levels?
Maintaining blood glucose levels within a desirable range is about portion control, as well as choosing the correct type of foods. Choosing foods that are higher in fibre will also help to control your appetite, and therefore help with weight loss if this is necessary. A good way to think about plate portioning is to aim for:
- 50% vegetables or salad
- 25% meat, fish or alternatives
- 25% starchy foods like cereals, bread, potatoes or rice
You may also want to check out my previous article, Can the Glycemic Index Help You.
Please let me know if you have any further questions.
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What is the total glycemic index number that you can have at the end of the day to lose weight?
What is the value of white flour vs. whole wheat flour?
Julia – Thank you for your question. We don’t tend to think of Glycemic Index in terms of the overall number each day. This is because it focuses on measuring the rise in our blood sugar levels after eating a specific food, rather than focusing on a whole days eating.
Therefore, if you want to use the glycaemic index as a means of losing weight, you should focus on eating 3-5 serves of brightly coloured vegetables (not starchy ones like potato) every day. You should also choose starchy carbohydrates, which are low glycaemic index, such as low GI rices, rolled oats for porridge or muesli, and grains such as barley, buckwheat, bulgur, quinoa, or whole wheat kernels, you could also serve your pasta al dente.
Please let me know if this doesn’t make sense.
Marilyn – Thank you for your question. In order to ’score’ glycaemic index foods scientists use pure glucose as a reference point, giving it a GI score of 100. Foods that cause blood sugar levels to rise quickly are given a higher GI score. Foods that cause a slow increase in blood sugar levels are considered to be low GI foods.
Therefore, for this reason we do not have any values for the GI of white flour, or whole wheat flour, as these are not foods of themselves. The only figures (at least that I know of) would be those of breads using whole wheat flour etc.
The GI value of:
White flour bread is 71
Whole wheat flour bread is 67
Whole grain bread 51
Wheat bread made with cracked wheat kernals 48
Mixed grain bread 40
I don’t know if this helps. Please let me know if you need further clarrification.
What meats are low GI?
i m adietician & ilike your article & i want to read more knowledge about glycemic index food plz help me
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