Low Gi Diet

Glycemic Index Chart

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Glycemic index is a ranking tool of carbohydrate intake on a scale of 0 to 100. It is tested on the basis of blood glucose rise that happens immediately after taking a particular carbohydrate product. Low glycemic index food produce small rise in the blood glucose and insulin levels. Whereas, high glycemic food products rises the blood glucose and insulin immediately. A chart is prepared by testing various food products and then they are categorized into three different GI levels. The three GI levels are low GI index that is from 0 to 55, medium GI index, which is from 56 to 69and High GI index that is from 70 to 100.

Chart:

The chart is divided into different sections according to the levels of GI levels in food.

Low GI level foods: Yogurt low-fat Peanuts Artichoke, Asparagus Broccoli, Cauliflower Celery, Cucumber, Eggplant Green beans, Lettuce, Low-fat yogurt, Peppers, Snow peas, Spinach Young summers quash Tomatoes, Soya beans, boiled Cherries Peas, Milk chocolate, Pearl barley, Grapefruit Milk, Spaghetti, Kidney beans, Lentils green, Soya milk Fettuccine, Chickpeas, Rye Vermicelli Spaghetti, whole wheat, Apples, Pears, Tomato soup, Haricot beans, Plums, Ravioli Carrots, Apple juice, Wheat kernels, Spaghetti, All-Bran, Peaches , Chickpeas, Oranges, Lentil soup, Carrot juice Macaroni Pineapple juice Rice, Grapefruit juice Multi grain bread , Rice boiled , Baked beans, tinned Porridge, Jams and marmalades , Whole grain , Barley, Yam , Orange juice Kidney beans, Lentils green, Kiwi fruit Bananas and Sweet potato.

Medium GI level foods:

Oat bran, Rice, brown Fruit cocktail Spaghetti, durum wheat Popcorn Muesli Mangoes Potato, boiled Pita bread, white Beetroot Mars bar Black bean soup, tinned Taco Shell Whole meal bread Shredded Wheat, mashed Potato, Barley flakes, Pineapple, Green pea soup, tinned Cake, angel Croissant, Water biscuits, Potato steamed.

High GI level foods:

Golden Grahams Millet, Watermelon, White rolls, Puffed wheat, Corn chips, Chips Waffles Doughnut Wafer biscuits, Rice cakes, Weetabix, Broad beans, Jellybeans, Pretzels Rice, Kris pies Potato, micro waved Cornflakes Potato, instant Potato, baked Rice pasta, brown Baguette Parsnips Dates.

Advantages:

The GI index chart is readily available which tracks every kind of food that is consumed by people. So for people especially having weight concerns or athletes could plan their diet accordingly. The GI chart is very popular and has gain acceptance among the health conscious people.

Low Gi Diet