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Glycemic index and glycemic load for 100+ foods Glycemic index and glycemic load offer information about how foods affect blood sugar and . The lower a food's glycemic index or glycemic load,.
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Printable glycemic index chart FAQ
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For optimal health, the Glycemic Index Foundation recommends keeping your daily glycemic load under 100.
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The glycemic (glycaemic) index (GI; /ɡlaɪˈsiːmɪk/) is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food.
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High GI foods sugar and sugary foods. sugary soft drinks. white bread. potatoes. white rice.
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Glycemic load of a 100 g serving of food can be calculated as its carbohydrate content measured in grams (g), multiplied by the food's GI, and divided by 100. For example, watermelon has a GI of 72.
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A glycemic load value of 10 or less is considered low, 11–19 is considered medium, and 20 or more is considered high.
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White bread and glucose have been given the highest possible rating of 100 on the glycemic index because they raise blood glucose levels higher and quicker than most other foods.
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Low GI : Green vegetables, most fruits, raw carrots, kidney beans, chickpeas and lentils. Medium GI : Sweet corn, bananas, raw pineapple, raisins, cherries, oat breakfast cereals, and multigrain, whole-grain wheat or rye bread. High GI : White rice, white bread and potatoes.
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Moderate glycemic index (GI 56 to 69): White and sweet potatoes, corn, white rice, couscous, breakfast cereals such as Cream of Wheat and Mini Wheats. High glycemic index (GI of 70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.
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