Glycemic Index

GI Index

Why is it important to understand about the GI index?

We at Cloud 9 often see clients who suffer from daily headaches and unable to find the cause or cure for them. Often these headaches are as a result of blood sugar being our of balance.
Foods that create a rush of blood sugar because of the speed that their carbohydrates break down, cause the body to respond by producing a spike of insulin. This caused a fast and dramatic drop in the body's blood sugar level. This sudden drop can lead to daily headaches, cravings, weight problems, lack of energy. Understanding what foods do this can prevent these headaches and other symptoms altogether.

What is the Glycemic Index?

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. To avoid the side effects of these sudden spurts of high blood sugar followed by sudden dips, foods with a GI index of 50 or less should be the basis of your diet, especially for meals taken at the beginning of the day.

What is the Significance of Glycemic Index?

Low GI means a smaller rise in blood glucose levels after meals
Low GI diets can help people lose weight
Low GI diets can improve the body's sensitivity to insulin
High GI foods help re-fuel carbohydrate stores after exercise
Low GI can improve diabetes control
Low GI foods keep you fuller for longer
Low GI can prolong physical endurance

How to Switch to a Low GI Diet

Use breakfast cereals based on oats, barley and bran
Use "grainy" breads made with whole seeds
Reduce the amount of potatoes you eat
Enjoy all types of fruit and vegetables (except potatoes)
Eat plenty of salad vegetables with vinaigrette dressing

For more information on GI Index click here http://www.glycemicindex.com/

The glycemic index range is as follows:

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

Breakfast Cereal

Low GI
All-bran (UK/Aus)	30
All-bran (US)	50
Oat bran	50
Rolled Oats	51
Special K (UK/Aus)	54
Natural Muesli	40
Porridge	58

Medium GI
Bran Buds	58
Mini Wheats	58
Nutrigrain	66
Shredded Wheat	67
Porridge Oats	63
Special K (US)	69

High GI
Cornflakes	80
Sultana Bran	73
Branflakes	74
Coco Pops	77
Puffed Wheat	80
Oats in Honey Bake	77
Team	82
Total	76
Cheerios	74
Rice Krispies	82
Weetabix	74

Staples

Low GI
Wheat Pasta Shapes	54
New Potatoes	54
Meat Ravioli	39
Spaghetti	32
Tortellini (Cheese)	50
Egg Fettuccini	32
Brown Rice	50
Buckwheat	51
White long grain rice	50
Pearled Barley	22
Yam	35
Sweet Potatoes	48
Instant Noodles	47
Wheat tortilla	30

Medium GI
Basmati Rice	58
Couscous	61
Cornmeal	68
Taco Shells	68
Gnocchi	68
Canned Potatoes	61
Chinese (Rice) Vermicelli	58
Baked Potatoes	60
Wild Rice	57

High GI
Instant White Rice	87
Glutinous Rice	86
Short Grain White Rice	83
Tapioca	70
Fresh Mashed Potatoes	73
French Fries	75
Instant Mashed Potatoes	80

Bread

Low GI
Soya and Linseed	36
Wholegrain Pumpernickel	46
Heavy Mixed Grain	45
Whole Wheat	49
Sourdough Rye	48
Sourdough Wheat	54

Medium GI
Croissant	67
Hamburger bun	61
Pita, white	57
Wholemeal Rye	62

High GI
White	71
Bagel	72
French Baguette	95

Snacks & Sweet Foods

Low GI
Slim-Fast meal replacement	27
Snickers Bar (high fat)	41
Nut & Seed Muesli Bar	49
Sponge Cake	46
Nutella	33
Milk Chocolate	42
Hummus	6
Peanuts	13
Walnuts	15
Cashew Nuts	25
Nuts and Raisins	21
Jam	51
Corn Chips	42
Oatmeal Crackers	55

Medium GI
Ryvita	63
Digestives	59
Blueberry muffin	59
Honey	58

High GI
Pretzels	83
Water Crackers	78
Rice cakes	87
Puffed Crispbread	81
Donuts	76
Scones	92
Maple flavoured syrup	68

Legumes (Beans)

Low GI
Kidney Beans (canned)	52
Butter Beans	36
Chick Peas	42
Haricot/Navy Beans	31
Lentils, Red	21
Lentils, Green	30
Pinto Beans	45
Blackeyed Beans	50
Yellow Split Peas	32

Medium GI
Beans in Tomato Sauce	56

Vegetables

Low GI
Frozen Green Peas	39
Frozen Sweet Corn	47
Raw Carrots	16
Boiled Carrots	41
Eggplant/Aubergine	15
Broccoli	10
Cauliflower	15
Cabbage	10
Mushrooms	10
Tomatoes	15
Chillies	10
Lettuce	10
Green Beans	15
Red Peppers	10
Onions	10

Medium GI
Beetroot	64

High GI
Pumkin	75
Parsnips	97

Fruits

Low GI
Cherries	22
Plums	24
Grapefruit	25
Peaches	28
Peach, canned in natural juice	30
Apples	34
Pears	41
Dried Apricots	32
Grapes	43
Coconut	45
Coconut Milk	41
Kiwi Fruit	47
Oranges	40
Strawberries	40
Prunes	29

Medium GI
Mango	60
Sultanas	56
Bananas	58
Raisins	64
Papaya	60
Figs	61
Pineapple	66

High GI
Watermelon	80
Dates	103

Dairy

Low GI
Whole milk	31
Skimmed milk	32
Chocolate milk	42
Sweetened yoghurt	33
Artificially Sweetened Yoghurt	23
Custard	35
Soy Milk	44

Medium GI
Icecream	62