What is the Glycemic Index of Foods?
What is the Glycemic Index of Common Foods?
Glycemic index is a measure that is popularly used for proper blood sugar management in our body. Based of the studies done, various food products have been assigned with a GI or Glycemic Index value in the range of 0 to 100.
Food items in the below range are respectively classified as Low, Medium or High based on their Glycemic Index values.
0 to 55 – Low
56 to 69 – Medium
70 to 100 – High
If you think all the food items available in this world are considered under this index, no, it is not that way. All foods are generally classified on the basis of the micronutrients they contain namely fats, proteins and carbohydrates.
Carbohydrates or generally known as carbs are basically molecules that have carbon, hydrogen and oxygen atoms in them. Glycemic Index is calculated based on the carbohydrates contained in the food. So usually, foods with low carbohydrates have low glycemic value. Carbohydrates contained in food are absorbed by the body on consumption and tend to increase or decrease the sugar level in our blood.
Foods that contain no or very low carbohydrates are assigned with no GI value.
Hence food items like meat, fish, poultry, nuts, seeds, herbs, spices, and even oils do not have any Glycemic Index value assigned to it.
Some of the common low glycemic index foods are Fruits, Non-starchy vegetables, Whole grains and Legumes.
On the other hand, foods with a high GI are Breads, Rice, Cereals, Pasta and noodles, Starchy vegetables, Bakery goods, Snacks and Sugar-sweetened beverages.
What is the need for verifying GI of various foods.
They help in improved blood sugar regulation, weight loss management and reduced cholesterol levels in our body.
But of the all 3 benefits, blood sugar regulation is the most important advantage of monitoring the glycemic index of various foods.
High glycemic index foods rapidly increase the sugar levels in our blood and vice versa for low glycemic index foods. A low glycemic index diet often helps to manage the blood sugar levels better.
The glycemic levels of some of the common foods we consume are as below.
- Apples: 36
- Oranges: 43
- Banana: 51
- Mango: 51
- Pineapple: 59
- Watermelon: 76
- Carrots 39
- Potatoes (78
- Rolled oats: 55
- Brown rice: 68
- White rice: 73
- Whole wheat bread: 74
- White bread: 75
- Soybeans: 16
- Chickpeas: 28
- Soymilk: 34
- Whole milk: 39
- Ice cream: 51
- Honey: 61
- Table sugar: 65
The degree of ripeness and the way in which they are cooked are also factors affecting the GI of a food for consumption.
Green or Raw Jackfruit flour or powder or atta and Blood Sugar Management
Jackfruit powder made from green jackfruit pods is a product that has gained a lot of attention these days for better sugar management especially in the case of diabetes patients.
Generally one table spoon or 30 gms of raw jackfruit powder is advised to be mixed with regular rice or wheat flour to make common items like dosas, idlis, porridge, chapathis or parathas.
It does not make any texture or flavour difference to these foods but having it three times a day or for all meals are proven to give reduced blood sugar levels on a continuous consumption of around 3 months or close to 100 days.
The laboratory parameters of 100 gms of green jackfruit atta is as below which is much lower than rice or roti products.
Glycemic Index – 65
Carbohydrates – 25
Dietary Fiber – 13
Protein – 7
Fat – 1
Having discovered as a blood sugar controlling natural and healthy food with a medium glycemic index compared to regular staple foods we consume generally; it is advised to make jackfruit flour a must to have ingredient in every one’s regular diet.
Want to Read More on the benefits of jackfruit Flour – Click Here