The Glycemic Indices Of Some Common Foods We Eat

The glycemic index of of a food is a number associated with that food; it indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. We all have been given the impression at one time that all Carbohydrates are bad because they raise the level of our blood sugar. There are those ones with low glycemic index which only have little effect on out blood sugar.

However, there are also carbs that create sharp increase in blood sugar and they can raise the risk of Type 2 diabetes, heart diseases and weight gain. Carbohydrates with low Glycemic Index (GI) of (0-54) or GL (<10) help to curb hunger and also provide you with more energy. This way, you eat less than you would normally eat and you start to lose the weight that you have been dreaming of doing.

A short Guide on Glycemic Indices of Foods

High GI Foods = GI of 70+ (Try to avoid these foods)
Medium GI = 55 – 69 (use caution in eating them)
Low GI = 0 – 54 (These foods are not bad, they are what you want; look for foods with a low GI score)

Common Foods That We Eat and Their GI

FOOD	Glycemic Index (GI) (glucose = 100)	Serving size (grams)	Glycemic load (GL) per serving
Sponge cake, plain	46±6	63	17
White wheat flour bread	70±0	30	10
Coca Cola®, average	58±5	250	15
Fanta®, orange soft drink	68±6	250	23
White rice, average	64±7	150	23
Ice cream, regular	61±7	50	8
Milk, whole milk	27±4	250	3
Milk, skim	32±5	250	4
Reduced-fat yogurt with fruit, average	27±1	200	7
Banana, ripe	51	120	13
Kidney beans, average	27±4	150	7
Spaghetti, white, boiled 5 min, average	38±3	180	18
Spaghetti, white, boiled 20 min, average	61±3	180	27
Microwave popcorn, plain, average	72±17	20	8
Potato chips, average	54±3	50	11
Yam, average	37±8	150	13

Foods with high Glycemic indices give you high blood sugar level and can lead to the onset of diabetes. They also add more sugar to your blood which the body breaks down into smaller units of carbohydrates and ultimately fat. Fat is not what you want much of it to be stored in your body, especially belly. Almost everyone don’t like belly fat.