Question

What is glycemic index and how it is different from glycemic load? Give examples of high and low glycemic index foods?

Answer 1

Different foods vary with regard to their effect on blood glucose levels. Some foods raise the blood glucose levels very quickly while as others bring about this rise over extended period of time. Glycemic index is used as a measure to categorize foods based on the relative rise they bring about in the blood glucose levels two hours post food ingestion. A 0-100 scale is used for this purpose with pure glucose assigned value of 100. Glycemic index (GI) is not the same as the glycemic load (GL), as it doesn't take into account the food quantity ingested. Thus, both GI and GL should be considered so as to have a full picture with regard to blood glucose levels.

 

Examples of high glycemic index foods:

Bread, rice, potatoes and fries, bakery foods like cakes and cookies, sweet beverages etc.

 

Examples of low glycemic index foods:

Vegetables like broccoli, carrots, tomatoes; fruits like apples pears; dairy products, legumes, nuts etc.

 

Glycemic index is a measure to categorize foods based on the relative rise they bring about in the blood glucose levels two hours post food ingestion and it is different from the the glycemic load.