Get most of your carbohydrates from low glycemic sources.
This list of low glycemic carbohydrates is arranged with the lowest glycemic
carbohydrates at the top of the list moving down to the higher glycemic
carbohydrates at the bottom according to their GI rating. This list is culled
from the Glycemic Index data base maintained by the University of Sydney in Sydney
Australia.
It is based on the work of Jennie Brand-Miller who is one of
the world's leading authorities on the glycemic index. She and her co-authors
have published a number of practical books on how choosing low GI carbohydrates.
The books are available in our on-line Amazon store.
Getting most if not all of your carbohydrates from low
glycemic carbs in this list can help you maintain good glucose control.
This short video gives a pretty good explanation of the glycemic index even though they had one goof with the sandwiches made from white bread rolls.
Measuring the GI
To determine a food's GI rating,
measured portions of the food containing 10 - 50 grams of carbohydrate are fed
to 10 healthy people after an overnight fast. Finger-prick blood samples are
taken at 15-30 minute intervals over the next two hours. These blood samples
are used to construct a blood sugar response curve for the two hour period. The
area under the curve (AUC) is calculated to reflect the total rise in blood
glucose levels after eating the test food. The GI rating (%) is calculated by
dividing the AUC for the test food by the AUC for the reference food (same
amount of glucose) and multiplying by 100 (see Figure 1). The use of a standard
food is essential for reducing the confounding influence of differences in the
physical characteristics of the subjects. The average of the GI ratings from
all ten subjects is published as the GI of that food.
Does
the GI increase with serving size? If I eat twice as much, does the GI double?
The GI always remains the same, even
if you double the amount of carbohydrate in your meal. This is because the GI
is a relative ranking of foods containing the "same amount" of
carbohydrate. But if you double the amount of food you eat, you should expect
to see a higher blood glucose response - ie, your glucose levels will reach a
higher peak and take longer to return to baseline compared with a normal serve.
Why
doesn't the GI of beef, chicken, fish, tofu, eggs, nuts, seeds, avocadoes, many
fruits (including berries) and vegetables, wine, beer and spirits appear on the
GI database?
These foods contain no carbohydrate,
or so little that their GI cannot be tested according to the standard
methodology. Bear in mind that the GI is a measure of carbohydrate quality.
Essentially, these types of foods, eaten alone, won't have much effect on your
blood glucose levels.
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For our purposes foods with a glycemic index of less than 55
will be considered low glycemic. You may notice there are several foods with
carbohydrates that are not in the list. That is because many people do not
count them as carbohydrates. These include dark green and brightly colored vegetables, cruciferous vegetables like onion and garlic, nuts, seeds, fruits like avocado and
some berries.
This list is mean to give you more adeas about what you can safely eat but is by no means complete. When in doubt use your NutriBase software to see the Protein, Carbohydrate,
Fat (PCF) of that particular food. If the good fat and protien in the food is high and the sugar content is low it is usually a safe food. The diet management methods we recommend
account for all carbohydrates as well as the fats and protein in the meals we
eat and balance each meal.
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Get most of your carbohydrates from low glycemic sources.
This list of low glycemic carbohydrates is arranged with the lowest glycemic
carbohydrates at the top of the list moving down to the higher glycemic
carbohydrates at the bottom according to their GI rating. This list is culled
from the Glycemic Index data base maintained by the University of Sydney in Sydney
Australia.
Look for the HEALTLINKS symbol. It is a symbol of professional-level
healthcare resources. It signifies that the Web site you are visiting
was reviewed by Healthlinks.net and accepted into its directory of
select web sites.
