the GI (glycemic index) is a ranking of carbohydrate-based foods on a scale from 0-100 according to how they raise blood sugar levels after eating.
the GI of a food is typically considered in the following ranges:
~ LOW: 1 - 55
~ MEDIUM: 56 - 69
~ HIGH: 70+
check out some of the following factors that play in the GI of a food. please note that there are limitations using the GI to score that i have not mentioned here.
type of sugar:
GLUCOSE has a value of 100.
SUCROSE has a value of 65.
FRUCTOSE has a value of 19.
starch structure:
AMYLOSE and AMYLOPECTIN are molecules that make up starch. foods high in amylose, are more difficult to digest and therefore, have a lower GI.
processing:
processed foods, in general, have a higher GI value than whole foods.
preparation:
the longer the food is cooked, the higher the GI.
ie. pasta.
ripeness:
the complex carbs in fruit break down into simple carbs as the fruit ripens.
ie. an unripe banana has a GI value of 30 - but an overripe banana has a GI value of 48.
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