How to balance your blood sugar so you can lose weight – part 3
Glycaemic Index
The degree to which insulin rises when assisting with glucose shuttling is called the Glycaemic Index (GI) of a carbohydrate. It is measured against glucose which has a rating of 100. All carbohydrates will have a GI listing and are rated out of 100.
Always aim to eat lower GI foods but remember any carb is best eaten with proteins.
High GI | Moderate GI | Low GI | |||
glucose | 100 | Orange juice | 57 | apple | 36 |
Baked potato | 85 | White rice | 56 | pear | 36 |
cornflakes | 84 | popcorn | 55 | Skim milk | 32 |
cheerios | 74 | corn | 55 | Green beans | 30 |
crackers | 74 | Brown rice | 55 | lentils | 29 |
honey | 73 | Sweet potato | 54 | Kidney beans | 27 |
watermelon | 72 | Banana (ripe) | 50 | grapefruit | 25 |
White bread | 70 | orange | 43 | barley | 25 |
Table sugar | 65 | Apple juice | 41 | ||
raisins | 64 |
(ref; www.glycemicindex.com)