Glycemic Index
& Glycemic Load
The Glycemic Index ranks a carbohydrate-containing food or drink according to its effect on blood glucose levels. It is a measure of the quality of the carbohydrate, as opposed to the quantity. Foods with a low GI value (55 or less) are more slowly digested and absorbed, and therefore cause a lower and slower rise in blood glucose levels. Foods with a high GI value (70 and above) are digested and absorbed more rapidly, causing higher and sharper increases in blood glucose levels.
Research has shown that low GI diets help manage and prevent health conditions such as diabetes, heart disease, and some cancers (Brand-Miller et al. 2002, Schwingshackl and Hoffman 2013).
Glycemic Load takes into account both the quality and quantity of carbohydrate in a food for a clear picture on the overall effect on blood glucose levels. Along with Glycemic Index determination, we also offer computation of the Glycemic Load (GL) according to the established formula:
Glycemic Load = GI x carbohydrate content per portion ÷ 100
For foods that are not eligible for Glycemic Index determination due to low carbohydrate content, we measure the glycemic impact of the food in order to determine the Glycemic Load.
Some Glycemic Index Values for Foods
| Foods (total serving, carbohydrate per serving) | Glycemic Index (glucose = 100) |
|---|---|
| Apple (120g, 16g) | 40 |
| Banana (120g, 24g) | 47 |
| Carrot (80g, 5g) | 33 |
| Spaghetti, boiled (180g, 48g) | 42 |
| White bread (30g, 14g) | 70 |
| White rice, boiled (150g, 36g) | 83 |
| Instant oatmeal (250g, 22g) | 83 |
| Black beans (150g, 23g) | 30 |
| Lentils (150g, 18g) | 29 |
| Fruit cocktail (120g, 16g) | 55 |
Glycemic Index and GI Database, University of Sydney, School of Molecular and Microbial Biosciences, Human Nutrition Unit. Values <55 are determined as low GI; 56-69 are determined as medium GI; >70 are determined as high GI (Wolever et al, 1991).
GI Determination
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