The different types of sugars have different GI values. Sucrose or table sugar has a medium GI of 65. Sugar and the glycemic indexĭo all sugars have a high GI and result in a 'spike' in blood glucose, or a 'sugar high'? This is a common myth that the science has put to bed. The GL is classified as low (10 or less), medium (11-19) and high (20 or more). You can calculate the glycemic load as follows: The glycemic load builds on the glycemic index by factoring in the serving size of the food that you eat. To account for this, the glycemic load can be used. Glycemic index or GI is a measure of how fast carbohydrate-containing foods raise your blood sugar level after eating. The limitation of the GI system is that it compares the glycemic effect of foods containing 50g of carbohydrate, when realistically these foods are often consumed in different amounts. However, in general, following a low GI diet which is rich in fresh fruit, vegetables and wholegrains has been suggested to lower the risk of cardiovascular disease, type 2 diabetes and some cancers. Often the degree of variation is very large - especially for foods in the medium and high category. The GI of any particular food can vary within and between individuals. * Note that while one GI value is given to each food in this table, this is an average figure from a number of published studies.
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