Download The Glycemic Index of Foods

The Glycemic Index of Foods
For many years people with diabetes have been advised to count kilojoules,
measure food exchanges and keep to a strictly controlled low fat, high fibre,
sugar-free diet. Although this remains important in ensuring optimal blood
glucose control, the Glycemic Index is a more user-friendly and revolutionary
way of looking at diabetic meal planning.
What is the Glycemic Index?
The Glycemic Index (GI) of foods is simply a rating of carbohydratecontaining foods according to their actual effect on blood glucose levels. In
the past it was assumed that complex carbohydrates or starches such as rice,
bread, mealie meal and potato were digested and absorbed slowly, resulting
in a slight rise in the blood glucose level. Simple sugars, on the other hand,
were believed to be digested and absorbed quickly producing a large and
rapid rise in the blood sugar level. We now know that these assumptions
were incorrect, and the general public as well as those with diabetes no
longer need to avoid sugar completely, provided it is used correctly, i.e. no
more than 2 level teaspoons in a mixed low GI meal.
By using the GI concept in combination with a low-fat eating plan, people
with diabetes, low blood-sugar (hypoglycemia) sufferers, people at risk of
heart disease or any form of chronic disease, and sportsmen can all benefit
from more optimal blood glucose control. For those wanting to lose weight,
the increased satiety - – and the fact that less insulin (a hormone that
encourages fat storage) is secreted when consuming a low GI diet - – results
in more efficient fat loss.
Some of the factors affecting the GI of a food:
Particle size
Intact grains such as whole wheat have much lower GI values than the flours
made from the same grains. This is because once the wholewheat kernel is
ground to a fine powder, such as cake flour or bread flour, the carbohydrate
is absorbed far more rapidly.
Fibre type and content
Foods containing soluble fibre, (found in foods such as oats and legumes),
will delay the digestive process and thereby have a GI lowering effect.
Protein and fat
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A mixed meal containing small amounts of protein and fat tends to lower the
blood sugar response of a meal. All meals should therefore contain some
protein, such as meat, chicken, fish, eggs, dairy products, beans and nuts to
ensure an optimal blood glucose response.
How to use the Glycemic Index
The table below provides details of the Glycemic Index of some
carbohydrate-rich, low fat foods. All foods that have a low GI are slow
release carbohydrates and are the best choices for people with diabetes
and hypoglycemia, as they do not result in a sudden and high rise in blood
glucose levels.
However, many of your favourite foods may be high GI and this does not
mean that you may never eat them. By combining a high GI food such as
Weet-Bix with a low GI food such as oat bran, milk or yoghurt, the blood
sugar response of the combined meal will be markedly lower than eating the
Weet-Bix dry or with water. For baking purposes, add low GI ingredients
such as oat-bran, grated apple, milk or yoghurt together with less of the high
GI ingredients such as flour, to effectively lower the recipe’s final GI.
Foods with an intermediate GI should be eaten in moderation, and are also
suitable for diabetics after high intensity exercise.
Foods with a high GI need to be limited by people with diabetes as they
result in a sudden increase in blood sugar levels. However, it is for this
reason that small portions of these foods can be useful during a low blood
glucose ‘attack’ to quickly correct a low blood sugar level.
They are also useful, in the correct quantities for Sportsmen during/ just
after high intensity, long duration exercise.
A table providing detail of low, medium and high GI foods
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Slow release foods – RECOMMENDED
Fast release foods -AVOID
Low GI Foods
Intermediate GI
High GI
Starches
All lentils – canned / dried
All beans & peas – canned /
dried
Pea dhal
Baked beans in tomato sauce
Soya beans / soya mince
Mealies / sweetcorn, fresh
Pearled Barley
Pearled
Whole
Wheat
/
Weetrice/ Stampkoring
Rice:Brown(Old Mill Stream),
White (Tastic), Wild
Sweet potato
Pasta (durum wheat only)
Cold mealiemeal
Cold samp
Starches
Sweetcorn, creamed
Basmati rice
Baby/new potatoes with skin
Mealiemeal porridge- reheated
Samp & beans
Couscous, bulgur/ durum wheat,
cooked
Starches
Mealie rice
Rice – Arborio (sticky types)
Jasmine rice
Potatoes – boiled, mashed,
baked and fried
Minute noodles
Samp
Fruit
All deciduous fruit e.g. apricots,
cherries,
peaches,
plums,
apples, pears, kiwi, nectarines,
etc
Grapes- watch portions
All citrus fruit e.g. lemon, lime,
grapefruit, naartjies & oranges
Canned fruit: all of the above in
fruit juice
Pie Apples
Safari Just Bars
Fruit juice: pure apple juice
Fruit
Tropical fruits – mango, banana,
pawpaw, litchis, pineapple
Dried fruit – raisins, dates,
sultanas
Canned
fruit:
pineapples,
peaches, apricots
Most fruit juices
Fruit
Dried fruit rolls
Melons including watermelon
Fruit juice: Litchi, Medley of
fruits
Vegetables
Most vegetables except those
listed intermediate/ high GI
Vegetables
Beetroot
Marogo &Spinach
Cereals
Kellogg’s Hi-Fibre Bran
Wholewheat Pronutro –
original and apple bake only
Bokomo Fibre Plus cereal
Bokomo Bran Flakes
Oat-bran, raw
Oat-so-easy, natural
Nature’s Source mixed berry/
orange & spices/ apple &
Cereals
Rolled oats (Pouyoukas)
Bokomo/ Pick n Pay/
Wooloworths cooked oats
Nature’s Source oats, cooked
Jungle Oats, cooked
Shredded wheat
Mealiemeal – reheated or with
added corn
Kellogg’s All Bran flakes
Vegetables
Pumpkins, turnips & parsnips
(still acceptable as part of a
balanced meal)
Cereals
Puffed wheat
Rice crispies
Fruit loops, Coco pops
Corn flakes
Special K
Toasted muesli
Pronutro (most flavours)
Mealiemeal – refined / coarse
Maltabella porridge
3
cinnamon muesli
Bokomo Morning Harvest muesli
Vital muesli
Fineform Muesli
Pronutro Flakes
Breads
Low GI Seed loaf e.g. Sasko
Nature’s Harvest/ Fine Form /
Duens country collection/ Olde
Cape
Low GI bread e.g. Albany, Blue
Ribbon
Pumpernickel
Astoria Volkorn Rye Bread
Provita, original & multigrain
Rye and soy flour
Breads
Pita
Rye (wheat free)
Ryvita crackers
Provita, oats & brown sugar
Ouma Nutri rusks
Chapatti, maize/ corn
Dairy
Low fat/ fat free milk (plain/
flavoured)
Low fat/ fat free yoghurt (plain
and sweetened)
Low fat/ fat free custard
(sweetened & unsweetened)
Low fat ice cream (sweetened &
unsweetened)
Dairy
Ice cream: Megalite
Tiger Oats, cooked
Instant oats, flavoured
Oat bran, cooked
Weetbix (regular & sugar-free)
Nutrific
Breads
White bread & rolls
Brown bread & rolls
Wholewheat bread & rolls
Flour (cake, rice, potato, corn)
Gluten free bread
Bagels
Snackbread (white/wholewheat)
Rice cakes & corn thins
Matzo crackers
Cream crackers
Rusks, muffins, scones, cakes
Meal Replacements
Ensure, Sustagen
Snacks/ Sugars
Fine Form and Sugar free jams
Home made popcorn, low-fat
Fructose- not more than 20g per
day (4 level tsp)
Sugar-free sweets
Lactitol,
maltitol,
sorbitol,
xylitol, polydextrose
Snacks/ Sugars
Regular colddrinks and cordials
Table sugar (sucrose), brown or
white
Raw honey
All homemade jams (50% fruit
at least)
Digestive biscuits, plain
Home made bran muffins/
pancakes (containing oat bran)
Snacks/ Sugars
Glucose, maltose, maltodextrin,
dextrose
Honey
Marie & Boudoir biscuits
Boiled and jelly sweets e.g wine
gums
Energy bars
Cakes
Packet soups & instant soups
Gravy powder
Most sports/ energy drinks
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The Glycemic Load
It is important to realize that portion size is as important as the GI and
eating lower GI foods does not give one the liberty to eat as much as one
likes. The larger the portion size of the food, the more carbohydrate it will
contain and the more work it is for the body to keep blood glucose levels well
controlled. The Glycemic Load of a meal or food takes into account the
portion size and the rate of absorption of the carbohydrate in the food. It is
thus an indication of the carbohydrate ‘load’ the body has to deal with to
maintain normal blood glucose levels.
Menu-planning ideas
*Suggested portion sizes are for women to help with optimal blood sugar control
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Breakfast
25g (4Tbs) wholewheat Pronutro or 35g (4 TBS) high fibre
bran +
1 cup fat-free or low fat milk or unsweetened yoghurt +
+ a small piece of fresh fruit
HINT: Add flaked almonds for a bit more crunch
OR
1 slice of wheat-free rye bread or seed loaf +
+ 3 Tbs. baked beans in tomato sauce + 1 poached or boiled
egg
+ a small piece of fruit
HINT: Add 2 grilled tomato halves to bulk your meal
Snack ideas
4 Provita with 2 Tbs. hummus or peanut butter OR
100ml tub of unsweetened yoghurt with a pear OR
4 dried peach or pear halves OR
1 large apple or pear or peach
HINT: Add in a handful of nuts for a more substantial
snack
Light meals
1 slice of seed loaf or wheat-free rye bread +
tuna / chicken / cottage cheese / 3 Tbs. baked beans +
+ salad vegetables + avocado or low oil dressing +
a small piece of fruit
HINT: Add chopped peppadews for more flavour
OR
1 cup home-made bean and vegetable soup + 1 slice of
wheat-free rye bread or seed loaf +
a small piece of fruit
HINT: Use some grated mozzarella cheese with the soup
Main meal
3 baby potatoes or 1/3 c sweet potato or ½ c rice or pasta
+ fish or chicken or lean meat +
Plenty of vegetables or a large salad +
a low oil dressing or avocado +
a small piece of fruit
HINT: Add 50ml of unsweetened yoghurt to the fruit
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