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How to control the glycemic index?

 

GI

Good carbs

GI

bad carbs

10

Green vegetables, tomatoes

110

Maltose (beer)

10

Zucchini, eggplant

103

Honey date

10

Onion, garlic

100

Azúcar, glucosa, dextrosa

15

Celery, fresh apricots, tofu

95

Baked potatoes, French fries

15

Nuts, unsalted peanuts

95

Rice flour, modified starch

20

Cooked soybeans, fructose

90

Mashed potatoes, French fries

22

Peas, green lentils

85

Honey, grape juice, dried dates

22

Sugar jelly

85

Dried carrots, roasted rice or parboiled

30

Green beans, chickpeas

85

Hamburger bun, corn hojuelaz

30

yellow lentils

80

Beans, dried dates

30

Dairy products, raw carrots

70

Baguette bread, cookies, sugary cereal

35

Wild rice, figs, dried apricots

70

Candy bars, sweet drinks

40

Brown beans, peas

70

Boiled potatoes, noodles, ravioli

40

Bread or whole wheat spaggetti

65

Couscous, beets

40

Unsweetened cereal, fresh orange juice

65

Cardboard orange juice, sweetened jelly

45

Macaroni al dente

60

Fresh dates, long grain rice

50

Canned peas, rice basmati

60

semolina

50

Or wheat flour crepes

55

Broken pastries, white paste

 

 

 

In Naturevia  we show you a new table of glycemic index:  The good and bad carbs.

Here you will find a wonderful glycemic index chart illustrating how your level of blood sugar rises after eating certain foods. The general consensus is that a GI of 55 or less is beneficial and the lower the GI, the better. For example,  the Stevia extract has a glycemic index of zero, which means it will cost to find a more healthy product.

However sucrose (table sugar), has a GI of 100. Recent developments in the treatment of diabetes have indicated that it is most probably caused not only by the sugar itself but mostly because foods that contains many carbohydrates. Therefore, if you are a diabetic, you should avoid any kind of food and drink above GI of 55.

Please note that the glycemic index chart found below is not exhaustive and only about being informative. Please consult your doctor or nutritionist if you plan to change your eating habits.

To understand well how to use this table, examine first the differences between good and bad carbs.

  • Good carbs table glycemic index:

Good carbohydrates are slowly or not at all absorbed by the human body. They only cause a minor change in the levels of blood sugar. Their GI is less than 55. Examples of good carbohydrates are whole wheat bread, rye bread, legumes, mushrooms and certain fruit. For detailed information GI fruits, please visit the diet without sugar.

  • Bad carbs:

The bad carbohydrates are absorbed quickly by the body and increase the risk of causing hyperglycemia (high blood sugar). Their GI is 55 and the higher the number the higher the risk! Examples of "bad carbs" are sugar, maple syrup, corn, beet and potatoes. If you are diabetic or have early diabetes is to consume as little as possible.

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