Glycemic Index Chart

Glycemic Index Chart
GI index Food List....the lower the better..
shake calories
The Glycemic Index is a tool that anyone looking to increase energy, lose fat and just feel better needs to understand. Its a valuable guide to good and bad carbs.
 
Its also important to look at the balance of carbs and protein in your diet.  Are you're getting the right protein intake?
 
Does your diet look like this? Cereals and toast for breakfast? Sandwich for lunch? Sugary choc bars as snacks? And pasta for a dinner? A simple rule would be to focus on getting protein into every meal + use the Glycemic Index for the carbohydrates that you consume.

All carbohydrates convert to blood sugar-some fast, some slow -and the Glycemic Index Chart measures the rate the conversion takes place.

Eating high-glycemic carbohydrates (ones that turn to sugary quickly) will hinder the fat burning process and will decrease energy levels. Here's why: When you eat high-glycemic carbs, your blood sugar levels soar; when this happens your pancreas produces insulin. One of the roles of insulin is to keep your blood sugar levels regulated - but its also a storage hormone. When your sugars go up, your body produces the storage hormone to clear the excess sugars. Those sugars end up in fatty tissue. Ultimately, your gaining fat, because internally, your telling your body to store.

Here's how it relates to energy levels: When you overproduce insulin, you clear the sugars out of your blood - the end result is that you are now hypoglycemic. What does that mean? Blood sugar levels are lower than they should be, "you crash" or get lethargic, and now your body craves sugars. So what next? You end up overeating , and the cycle continues

By switching to low-glycemic carbs, the energy release is gradual and long lasting which is ideal for athletes, you do not tax your pancreas, you do not over-produce a storage hormone, you feel better and you're in a better position to lose weight or more accurately, burn body fat.

Formula 1 contains complex carbohydrates, healhy vegetable protein, minerals and vitamins and has a low Glycemic Index and thus produces a steady release of energy into the system as required by athletes. It is also the best carbohydrate for weight loss.

The banana the favourite on the Tennis circuit has a medium to high GI index so  one needs to eat them every 20 to 30 mins for them to be effective, it is better to take Formula 1.

SUGAR DRINKS SOLD AS ENERGY/SPORT DRINKS-
 
SUGAR is unhealthy.
SUGAR triggers a hormonal response which releases insulin. This stores the sugar. The body is put into STORAGE MODE at a time when the body needs to be in RELEASE MODE i.e. making energy available for the sport/activity. If too many carbohydrates then you will only STORE and never RELEASE.
SUGAR slows hydration of the cells/muscles which need rehydrating

The Glycemic index is readily available, and tracks virtually every brand of every food. Some of the more common entries are listed below. Each entry is compared to glucose, if the rate that glucose converts to blood sugar equals 100. Numbers lower than 100 mean that food converts to blood sugar slower than glucose, and in terms of your mission to increase energy levels for athletes and burn body fat, the lower the GI index the better

Breads, Grains and Pasta
baguette-95
rice pasta,brown-92
instant rice-91
kaiser roll - 73
bagel -72
white bread -70
wholemeal bread -69
rye flour bread 64
macaroni cheese-64
hamburger bun- 61
pita bread-57
white rice -56
brown rice 55
sourdough bread - 52
linguine-50
multigrain bread- 48
bulgur-48
converted rice -47
macaroni-45
spaghetti, white -41
ravioli, meat filled-39
spaghetti, whole wheat- 37
spaghetti, protein enriched-27
barley  -25
Fruits
 
dates,dried-103
watermelon-72
pineapple-66
raisins-64
dried figs 61
apricots -57
mangoes-56
fruit cocktail-55
banana -53
kiwi fruit-53
grapes -52
canned peach 47
orange -43
peaches-42
blueberries -40
plums-39
pear -36
apple -36
strawberries-32
raspberries-32
blackberries-32
dried apricots- 30
grapefruit-25
cherries-22
Snacks
 
rice cakes -82
pretzels- 81
jelly beans-80
waffles- 76
doughnut- 76
soda crackers - 74
corn chips -72
*mars bars-68
ryvita -67
wheat crackers -67
rye crisp bread -63
power bar -57
popcorn -55
oatmeal cookies-55
*potato chips/crisps-54
*chocolate -49
banana cake-47
peanuts-14
Healthy snacks
Cereals
 
Rice Krispies-82
Grapenut flakes- 80
Cornflakes-77
Weetabix-77
Total -76
Puffed wheat-74
Cheerios-74
Shredded Wheat -69
Oatmeal-61
Mini Wheats (wholemeal)-57
Museli-56
Oatbran-55
Porridge, non instant-49
All Bran-42

 

Cakes/biscuits
Rice cakes-82
Wafer biscuits 77
Doughnut -76
Waffles-76
Ryvita -67
Croissant -67
Shortbread -64
Muffin (unsweetened)-62
Danish pastry -59
Potatoes, root crop
 
parsnips 97
**baked potatoes-83
instant potatoes- 83
chips- 75
mashed potatoes- 73
beetroot-64
new potatoes- 57
boiled potatoes- 56
sweet potatoes-54
yam-51
Vegetables
 
sweet corn- 55
green peas-48
carrots,cooked-39
green beans-15
peppers-15
spinach -15
tomatoes- 15
artichoke -15
asparagus-15
broccoli-15
cauliflower-15
celery -15
cucumber -15
lettuce -15
Legumes
 
Baked Beans-48
Chickpean,tinned-42
Haricot Beans-38
Chick peas-33
Butter beans-31
Lentils-29
Kidney Beans-27
Soy Nuts-18
Dairy
 
*Ice cream-61
*Ice cream (low fat) 50
Milk, semi-skimmed 34
Chocolate milk- 34
Fruit yogurt, low fat-33
Milk-Skim-32
Milk -Fat-free-32
Soy Milk- 31
Milk, full fat -27
Yogurt, plain, unsweetened, low fat-14
 
Sugars
 
Maltose-105
Glucose-100
Honey-73
Sucrose-65
Table sugar-65
Lactose-46
Fructose-23
Beverages
 
Gatorade-78
Soft drinks,fanta-68
Colas-65
Orange juice-57
Grapefruit juice-48
Pineapple juice -46
Apple Juice,unsweetened-41

 

Amounts based on 50 grammes of carbohydrate per serving

High Glycemic Index Food GI (more than 70)
Foods with GI index between 55 and 70 are considered intermediate
Low Glycemic Index Food (less than 55)
**low in calorie and nutritious foods
*high in empty calories
 
Additional Information:
Are you getting the right protein intake?

Article By Herbal Vitality

 
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