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When we consume any food, the food enters our bloodstream and causes a reaction of hormones that determine how to deal with the added nutrition and substances we’ve put into our bodies. One of these processes is the usage and storage of new sugars and carbohydrates we have recently eaten. Insulin is released into the body to regulate and level our blood sugar. The more sugar we eat at once, the more Insulin is required to level our blood sugar. 
Large spikes in blood sugar can occur when we eat foods high in sugar. Repetitive large spikes in blood sugar over time are not healthy for our bodies and can lead to diabetes and organ & tissue breakdown. When these natural sugar spikes occur, and Insulin is unable to reduce our blood sugar after a few hours, this may be suggestive of prediabetes or a diabetes diagnosis. Elevated blood sugar is called hyperglycemia.
The GLYCEMIC INDEX was introduced by David Jenkins & colleagues at the University of Toronto & lists foods on a scale, scoring their effect on our blood sugar. While the GLYCEMIC INDEX is highly recommended for persons who have already been diagnosed with diabetes, this Index is also a good idea for anyone to follow –as it helps prevent excessive sugar spikes in our blood that can be damaging. Repetitive & Excessive spikes in blood sugar can cause Insulin resistance, and can also make a person more prone to gain weight.
Research has shown that healthy non-diabetic persons who eat a combination of foods with a moderate glycemic index combined with foods of low glycemic index on the same plate, can maintain more healthy blood sugar regulation. An example of a mixed glycemic index plate is a South American plate with white rice (moderate) and lentil beans (low). This suggests that foods low on the Glycemic Index, when eaten at the same meal, may help to even out and level the effects of the higher indexed food.


AUSTRALIA’S GLYCEMIC INDEX FOUNDATION
One of the best resources on the Internet for finding the Glycemic Index number of certain foods is Australia’s Glycemic Index Foundation, found at:
http://www.gisymbol.com.au/
This free non-profit website, supported by The University of Sydney and JDRF (Australia), is an essential resource for anyone starting a weight loss diet or for anyone who has a diagnosis of diabetes. It is highly recommended that you spend some time searching for some of your favorite foods on this website, in order to find how high they are on the Glycemic Index. By so doing, you may find that you need to change how often you eat those foods.
Foods are listed as HIGH, MODERATE, and LOW on the Glycemic Index. Here are some examples:

HIGH GLYCEMIC INDEX = 70 to 100
Bagel 72
Kaiser roll 73
White bread 70
Corn flakes 83
Rice Krispies 82
Grapenuts flakes 80
Total Cereal 76
Cheerios 74
Puffed wheat 74
Instant rice 87
Millet 71
Rice cakes 82
Jelly beans 80
Soda crackers 74
Corn chips 72
Baked potato 85
Watermelon 72
Glucose 100

MODERATE GLYCEMIC INDEX = 50 to 70
Whole wheat bread 69
Sourdough bread 52
Shredded wheat 69
Grapenuts 67
Cream of wheat 66
Oatmeal 61
Special K 54
White rice 56
Brown rice 55
Chocolate bar 68
Rye crisp bread 63
Power Bar 57
Popcorn 55
Potato chips 54
Beats 64
New potato 62
Sweet corn 55
Sweet potato 54
Pineapple 66
Raisins 64
Mango 55
Orange juice 52
Honey 58
Sucrose (table sugar) 65

LOW GLYCEMIC INDEX = 0 TO 50
Whole grain pumpernickel 46
All bran 42
Bulgur 48
Converted rice 47
Barley 25
Peanuts 14
Spaghetti 41
Whole wheat spaghetti 37
Baked beans 48
Chickpeas 33
Cooked beans 29
Lentils 29
Soy beans 18
Carrots 49
Green peas 48
Canned peach 47
Orange 43
Unsweetened apple juice 41
Apple 36
Pear 36
Peach 28
Grapefruit 25
Chocolate milk 34
Low fat fruit yogurt 33
Skim milk 32
Whole milk 27
Fructose 43
(6, 10)