Rice, potato & Banana increase the blood glucose level more than sugar

The glycemic index (GI) is an exciting, new approach to preventing obesity, diabetes, and heart disease. Sugar makes our blood glucose rise. It’s, but so does a potato and the slice of bread too. Science has proven that all carbohydrates raise the blood glucose levels. Especially, rice and potato increase the blood glucose twice than sugar. The knowledge of glycemic indes will help us sort out that how the foods affect our blood glucose levels. 5 grams of potato increase blood sugar level more than the 5 grams of sugar. Rice, potato and corns have properties to increase the body weight. Glycemic index of 100- Sugar, white bread and white bread products, ripe banana’s Glycemic index is greater than 100. Rice, corn flakes, ice- cream, fried potato Glycemic index 90 to 99 Grapes, Carrots, Whole grain, Apricot, corn chips Glycemic index 80 to 89 Honey, brown rice, baked potato, corn, banana, ripe mango, ripe papaya Glycemic indes 70 to 79 Kidney beans, Wheat, Glycemic index 60 to 69 Raisins, Spaghetti, Betts, Apple juice, Glycemic index 50 to 59 Green banana, peas, Glycemic index 40 to 49 Oranges Glycemic index 30 to 39 Apples, pears, Tomatos, chickpeas, Milk (skim) yogurt, Glycemic index 20 to 29 Lentils, plums, peaches, grapefruit, cherries Glycemic index 10 to 19 Soybeans, peanuts

Glycemic Index List
Below you will find a list of common foods with the glycemic index for each. A food with a glycemic index of less than 55 is considered a low glycemic food while 56 to 69 is moderate and over 70 is considered high. As you can see many vegetables, fruits and beans are

Most protein foods (such as meat. tomatoes. Cooking changes the quality of the fiber and makes the carbohydrates more readily available. cashews are 27 and peanuts are 22 . cilantro and cauliflower. they have a low glycemic load because of the fiber found in them. collards. Vegetables glycemic index list Beets Carrot. thus raising their glycemic number. Non-fat dairy products also are a bit higher because they do have carbohydrates in them. lettuce. raw vegetables are extremely low on the glycemic index list of foods and in addition.but watch out for salt and sugar found in processed nuts!) Generally. cucumber.here are some examples: Asparagus. avocados. artichoke. boiled Pumpkin Rutabaga 64 31 47 55 97 52 98 70 75 72 . Most nuts are low on the glycemic list because of the protein and fat found in them (for example. Keep in mind as you review these numbers that they are approximate. To download or print a FREE handy glycemic index list in PDF format click this link. broccoli. eggs and full fat cheese) are not listed because they are generally very low on the glycemic index list. baked Potato. Many vegetables not on this list have a low glycemic index . green beans. poultry.4 points. lunchmeats and bacon are higher because they have added sugar and other carbohydrates. bell peppers. fish. cabbage. cooked Corn Parsnip Peas Potato. Only processed animal products such as hot dogs. usually with a plus or minus factor of 2 . kale. parsley.relatively low on the glycemic index of food. raw Carrot. fennel.

Sweet potato Taro 61 55 Raw fruits glycemic index Apples Apricots Bananas (ripe) Cantaloupe Cherries Grapefruit Grapes Kiwi Mango Oranges Orange juice Papaya Peach Pear Pineapple Plum Prune Raisins Strawberry Watermelon 39 57 56 65 22 25 46 54 55 44 46 58 43 38 64 39 33 64 40 72 .

white Bread.Legumes glycemic index Beans Black beans Black-eyed peas Garbanzos Kidney beans Lentils Lima beans Mung beans Navy beans Peas. whole grain Corn Cornflakes Croissant Millet Oat bran 72 25 51 69 72 52 80 67 71 50 . dried Pinto beans Soy beans 31 30 44 33 30 29 35 38 38 39 39 18 Grains glycemic index list Bagel Barley Bran Cereal Bread.

brown Rice. oatmeal Cookies.Oatmeal Pasta. skim 55 64 77 73 36 64 40 32 Nuts (most are quite low) 13 Sausages 28 Sugar glycemic index Fructose 20 . vanilla Corn chips Ice cream Macaroni & Cheese Milk. linguine Pasta spaghetti Popcorn Rice. puffed Shredded Wheat Waffle Wheat. whole Milk. bulgar Wheat cereal 58 45 41 55 70 55 95 69 76 48 67 Miscellaneous list Cookies. shortbread Cookies. white Rice.

Cooking. So.Honey Table sugar 75 65 Food Glycemic Index Glycemic Index measures how fast a given food raises your blood sugar level This is important while creating a diet for diabetics and women with PCOS. but not identical to any one given study. These numbers will be close. Leafy vegetables have low GI and are not included. so they are not included here. The bran in brown rice makes lowers the GI further. The numbers given are compiled from many different sources available in public domain. The GI also varies on the ripeness cooking time and cooking methods employed. lower the GI. Rice Rice is a common part of Indian Cuisine and deserves a better understanding. The new red potatoes have . most common varieties are Russet and Idaho. White potatoes have lower nutritional value than the root vegetables that are rich in color. However. stickier is the texture. GI for other Carbs is a relative value to glucose. Higher the Amylose. makes starch to be gelatinized so that human body can digest it and converts it into simple sugar. Potatoes Potatoes are another important part of Indian Cuisine. This makes the Brown Basmati Rice to have lower GI among most of the other Rice from India. In United States. GI also plays an important role for the people seeking to lose weight. Relatively higher the Amylopectin. Long grain rice has 22 percent Amylose and 78 Amylopectin while medium/short grain rice has 18 percent Amylose and 82 percent Amylopectin. We will use Glucose as reference with an value of 100. Rice can have moderate to high GI. All root vegetables have moderate to high GI. The important factor is the ratio of Amylose to Amylopectin. The meats have no Carbohydrates. There are two types of starch. the long grain rice have lower GI than short grain rice. Both these potatoes have high GI. Amylose and Amylopectin.

whole Yogurt whole milk Glycemic Index 32 30 27 45 Fruits Apple Apricot Banana Cantaloupe Cherries Grapefruit Grapes Kiwifruit Mango Orange Papaya Peach Pear Pineapple Plum (Aloo Bukara) Watermelon Glycemic Index 38 57 55 46 22 25 46 53 56 44 58 42 38 66 39 72 Dried Fruits Apricots Prunes Raisins Sultanas Dates Glycemic Index 31 15 64 56 103 Fruit Juices Apple Juice Grapefruit juice Orange Juice Pineapple Juice Glycemic Index 40 48 52 46 Legumes/Grains/RiceGlycemic . low-fat Milk. Common Dairy products Milk.lower GI than Russet and Idaho potatoes. skim Milk.

Index Chana Dal Garbanzo beans Cream Of wheat Urad (Black beans) Black eyed beans Garbanzo Beans Boiled Mung beans (Green gram) Horse gram Red Kidney beans boiled Pinto beans Rajma Soy Boiled Whole Mung Bajra Buckwheat Barley Jowar Ragi Rye Brown Rice White Rice Basmati Rice Peanuts 11 66 43 41 33 38 51 30 39 19 18 57 58 55 25 77 86 34 55 64 58 14 Non-leafy vegetables Beets Carrots Peas boiled Boiled Carrots White Baked Potato Boiled Potatoes Parsnips Sweet Potato Pumpkin Glycemic Index 64 71 48 49 85 63 97 54 75 Common Foods Glucose (Reference) Honey Table sugar Fructose Coca-Cola (regular) Soy milk Glycemic Index 100 58 65 23 63 31 .

However. in combination with regular physical exercise. offers a range of documented health benefits along with relatively rapid weight loss. USDA Food Guide Pyramid Fats and Oils Meat. Yogurt. or more properly. Cereal. High-glycemic-index diets have also been linked to an increased risk for heart disease. Beans Milk. as part of a calorie-controlled eating plan. Pasta Low GI Diet and Calories Choosing lower GI carbs. Rice. Candy Unrefined Grains and Pasta Low Fat Dairy Fruits Nuts. thereby exposing the body to all the negative effects of insulin. aggravated by obesity. Insulin resistance (called Metabolic Syndrome X. Sweets. Calories and nutrition are still paramount. some experts consider that it may be the result of a separate inherited sensitivity to high-glycemic-index • • • • • • . the USDA food pyramid focuses on food types rather than their effect on blood-glucose. Lower glycemic index diets have been shown to help control type 2 diabetes and reduce symptoms of insulin resistance. Insulin resistance is believed to be a genetic condition. Poultry. Potatoes. Over-consumption of high-glycemic-index carbohydrates may aggravate insulin resistance in patients predisposed to the condition.Low Glycemic Index Food Pyramid Refined Grains. there's no magic to a low GI diet program. Nuts Vegetables Fruits Bread. Cheese Eggs. Insulin Resistance Syndrome) is believed to be a precursor of type 2 diabetes. low-glycemic value foods do not provoke this insulin response. Legumes Vegetables (Cooked or w/Healthy Oil Dressing) Lean Protein In contrast. Effect of GI Ranking of Foods on Health • High-glycemic-index foods trigger strong insulin responses. Even so. Diets containing high-glycemic-index meals. as a result of repeated surges and falls in bloodglucose ("sugar spikes"). By comparison. Over-consumption of high-glycemic-index foods has been linked to food cravings and disordered eating patterns. Fish. which cause rapid and strong increases in blood-sugar levels. have been linked to an increased risk for diabetes.

which has 75% of the blood sugar impact of sugar.2 Glycemic Index List Sugars Fructose 12-25. A good example is maltitol. December 2003. but also only 75% of the sweetness. This chart compares the different polyols.• • How do sugar alcohols compare to other carbohydrates? Though sugar alcohols have fewer calories than sugar. So they end up being equal in that regard. but please read this before using fructose Glucose 85-111.5 2 1. there is a range of sweetness and impact on blood sugar among the sugar alcohols. average 100 Glucose consumed with 15-20 grams of fiber 57-85 .5 0.1 2. Still. • Comparison of Sugar and Sugar Alcohols Ingredient Sucrose(sugar) Maltitol Syrup Hydrogenated Starch Hydrolysate Maltitol Xylitol Isomalt Sorbitol Lactitol Mannitol Erythritol Sweetness 100% 75% 33% 75% 100% 55% 60% 35% 60% 70% GI 60 52 39 36 13 9 9 6 0 0 Cal/g 4 3 2.7 2. most of them aren't as sweet. Different studies yield different results. so more must be used to get the same sweetening effect. average 19.5 2. GI=glycemic index Cal/g=Calories per gram Bear in mind that the glycemic index is a range. rather than a fixed number.8 2. This chart is mainly sourced by the Livesey research reported in Nutrition Research Reviews.

Glucose consumed with protein and fat 56 Honey 32-87. bringing the average to 68 (sucrose is half glucose and half fructose) For glycemic index of sugar alcohols such as maltitol. 2 studies much higher. average 55 Lactose 46 Sucrose (granulated table sugar) most 58-65. . see chart on this page.