What foods are high glycemic carbohydrates?
High Glycemic Carbohydrates
- Sugars (from high to low: Maltose, Glucose, Sucrose)
- Puffed cereals (white rice, wheat, corn, rice cakes)YES! RICE CAKES.
- Potatoes ( regular russet, instant, mashed)
- Breads (especially white bread)
- Instant products ( instant: rice, oatmeal, wheat, grits)
- Carrots, corn, peas.
Low GI Foods (55 or less)
- 100% stone-ground whole wheat or pumpernickel bread.
- Oatmeal (rolled or steel-cut), oat bran, muesli.
- Pasta, converted rice, barley, bulgar.
- Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils.
- Most fruits, non-starchy vegetables and carrots.
- It is probably the only truly raw, organic, natural, low calorie, and low glycemic sweetener available. Both the natural zero calorie sweeteners such as Stevia, and the artificial ones such as Saccharin have no glycemic index. They do not raise blood sugar at all.
- Low glycemic foods help you feel full longer; help keep blood sugar even. Bread, rice, pasta, breakfast cereal, dairy foods, fruits, and vegetables are staples in many diets. All deliver carbohydrates. One way to identify good carbs is with the glycemic index (GI).
- Meat and poultry are not carbohydrate sources and as such do not have an effect on blood sugar. Therefore, meat and poultry are not included in the glycemic index. Consuming animal protein sources such as beef and poultry should not elevate your blood sugar.
The Glycemic Index (GI) measures how quickly carbohydrates in a food cause blood sugar levels to rise after eating and how quickly the carbohydrates convert to glucose in your body. High-glycemic foods digest and absorb into the bloodstream quickly, which causes large, rapid changes in blood sugar levels.
- White rice is implicated because of its high glycemic index (GI). High GI diets tend to spike blood sugar levels quickly and are associated with diabetes. However, “the glycemic index of brown rice is only about 10 to 20 percent less than white, so it digests relatively quickly, too.”
- After you eat food and your blood sugar level rises, cells in your pancreas (known as beta cells) are signaled to release insulin into your bloodstream. Insulin then attaches to and signals cells to absorb sugar from the bloodstream.
- A low GI food has a GI of 55 or less. A medium GI food of between 56 and 69. A high GI food has a a GI of 70 or more. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and generally call for less insulin.
The Most Popular Low Glycemic Grains:
- Barley. Barley is a low GI grain with a chewy consistency and a distinct flavor.
- Buckwheat. Despite its name, buckwheat is not related to wheat.
- Bulgur. Bulgur is produced by steaming, drying, and then cracking whole-wheat kernels.
- Wild Rice.
- Whole Wheat & Rye Bread and Diabetes. It's often recommended that you eat whole grains instead of the white stuff and it's true, whole grains are a better choice because they are complex carbs, rather than simple carbs.
- The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.
- For a diet with a lower glycemic load, eat: More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index. Fewer foods with a high glycemic index, like potatoes, white rice, and white bread. Less of sugary foods, including candy, cookies, cakes, and sweet drinks.
Updated: 21st October 2019