glycemic index chart pdf

<> 203 23 0000030872 00000 n 0000039397 00000 n O�X�x���3�ep���^֊��x6�ӈ�J��_9��#~��޲���Zĵ�g��E=����?n���b�:�4^x��� 0 H��WYo�H~ׯ(���Z}� %PDF-1.3 0000012146 00000 n Glycemic Index (GI) Food Chart Below you'll find the Glycemic Index (GI) of most common foods. Introduction. Along with a myriad of health problems caused by an over-secretion of insulin, one of the major problems of excess insulin is that it triggers the extra storage of fat. 0000026618 00000 n 0000015550 00000 n â4��8� �m ��Ƣ�F�*V1X��3� �V%�����G��(nQ�}����T? This may be a result of variations in testing methods, changing or different product formulations, country of manufacture, food ripeness and type. Foods with higher glycemic index values are at the top of the table, while foods with lower glycemic index values are at the end of the table. 0000025774 00000 n 0000009992 00000 n 1 0 obj 0000002489 00000 n 0000025556 00000 n 0000048539 00000 n 0000006239 00000 n 0000034381 00000 n xref 0000040047 00000 n 0000001932 00000 n 0000005111 00000 n 30 38 0000003067 00000 n 0000028856 00000 n 0000009318 00000 n 0 0000025314 00000 n Although GI index is helpful to meal planning. 0000045440 00000 n %PDF-1.5 0000006646 00000 n 0000018423 00000 n 0000010506 00000 n 0000012747 00000 n 225 0 obj<>stream 0000012817 00000 n 0000000016 00000 n For instance a food with a glycemic index of 30 doesn’t raise the blood glucose that much at all , but GI doesn’t consider how big the serving size is or how much you eat. 4263 0 obj<> endobj 0000027827 00000 n 0000006287 00000 n %PDF-1.4 %���� 0000006323 00000 n 0000034061 00000 n 0000026355 00000 n 0000008219 00000 n stream Glycaemic Index of foods What is the Glycaemic Index (GI)? x�b```b``���������π �@1V��u��:z���\���Ůk~����.��jz~HB5����@����2����ag`h���@,6H���e����e:�0,�W�������Ѥf�Ն6���S|��f�b.��G>O6�f�� �V���� 6�(� 0000003699 00000 n 0000007860 00000 n W������i�oM���n�G��ϥ���W���Y�90:�8�.�,���G����-| %PDF-1.4 %���� An item with a low GI will take more time to digest and will slowly raise your blood sugar level. <>>> This number shows how much and how quickly your blood sugar will rise with each item. This number shows how much and how quickly your blood sugar will rise with each item. The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie . 0000028573 00000 n 0000001514 00000 n %PDF-1.5 0000000016 00000 n 0000034967 00000 n 0000005953 00000 n 0000045104 00000 n %��������� 4 0 obj So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. x�b```f``)``c`�>� Ȁ ��@Q�o�d֟�6'00�t��+�I`����\4�Θ� .Or4�*�>�I�MF�Y���a�If`5�n`�W�+��放�_W�)� ��QP�����@� Foods raise glucose to varying levels (carbs increase blood sugar the most, fats and protein second). 0000036356 00000 n 0000005467 00000 n 0000032735 00000 n 0000041147 00000 n Diab Care 2008; 31(12). !V�N�+V�����9daa������¬Ҏ!4�&�+���������]b��"��ĉ_\�G�Yx��OM��(C�H��%�n&:Q�>.R�0c�>�|��#�0���1M �O������e��Jd�2V���r#f�y��/� ���Vu��%��:�P�Q���l��Ś!j�nqZ�cß��� J �~���Z,��3�PLCiXJ�tQ�q�ג>���L�b�o�ІΤ0K�i3Da���b%g�r��f���a��;�4�l�c�RM��t��k�N�����7�Ƅ�m�f��p�T�Y:[g�"�X�p����+dI>�“��>7/ڹ#"��q�q�a�'���]�;rs,k�;���V�i :�pD9��,9b=+�O��:cI�S�.�F��4*H��4��\(a�M_�Y�a.�V�MG�jƶţ-����v!d�a��>����bz I�S�Ȯ`.�ᶏ��v�a�fu?B_F#+CI��y��Ė��J���㢧�x��x"h���� :�8ʒVB�ۊuҙ�mJ��Mt�����DY$4L5����1Yo9�kgK�����v$|;�ז�q�!ӗR��#�zӣ����Fj@� ]թ� 5� Foods with higher glycemic index values are at the top of the table, while foods with lower glycemic index values are at the end of the table. 0000006456 00000 n But a serving of watermelon has so little carbohydrate (6 grams) that its glycemic load is only 5. 0000001978 00000 n The GI is a ranking of carbohydrate foods from 0 to 100 based on how quickly and how much they raise blood sugar levels after being eaten. 0000039077 00000 n �cs���i������a]����� ��^�b֟N5|�DW�V|��qAj�k�6z'�5|4r���W����w��4��rTS�3x�#D�f��w��LS�8$����6�D����=�e�Ѫ[ڦ�n��6bBLphZ������WhG3� This is related to how quickly a carbohydrate containing food is broken down into glucose. So�å#��(���Q��5�[��&���ݣ\}�Y����$�[U��E�q�m�8q��@�Υ��#��jcK��A��Hͪ�l�b��(̋��.>l�*�|��r��B���lB�Z��š=W��y�i S2�"�; e�2kY�1�wQ� The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response. endstream endobj 4264 0 obj<>/OCGs[4266 0 R]>>/PieceInfo<>>>/LastModified(D:20070918140833)/MarkInfo<>>> endobj 4266 0 obj<>/PageElement<>>>>> endobj 4267 0 obj<>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageC/ImageI]/ExtGState<>/Properties<>>>/StructParents 0>> endobj 4268 0 obj[4269 0 R 4270 0 R] endobj 4269 0 obj<>/Subtype/Link/A 4293 0 R/StructParent 1>> endobj 4270 0 obj<>/Subtype/Link/A 4294 0 R/StructParent 2>> endobj 4271 0 obj<> endobj 4272 0 obj<> endobj 4273 0 obj[/Indexed 4277 0 R 146 4300 0 R] endobj 4274 0 obj[/Indexed 4277 0 R 122 4299 0 R] endobj 4275 0 obj[/Indexed 4277 0 R 120 4298 0 R] endobj 4276 0 obj[/Indexed 4277 0 R 75 4297 0 R] endobj 4277 0 obj[/ICCBased 4295 0 R] endobj 4278 0 obj[/Indexed 4277 0 R 63 4296 0 R] endobj 4279 0 obj<> endobj 4280 0 obj<> endobj 4281 0 obj<>stream GL3 (Glucose(Bread (type & number) & time period Size carbo- per = 100) = 100) hydrateserve g g/serve BAKERY PRODUCTS Cakes 1 Banana cake, made with sugar 47±8 67 Normal, 8 … 0000006190 00000 n *�0�$��J�����p���Y��>=�`zꪅ�Y/�]���7d����Z��7�&�v�^���?�"#�(���@��!�5���.z�$�� OI[�Q�a�����ax�����J��>�Cj�n`q�F�kdГ������T���Si�c��3�B�!�W��p� YP��tZӴ#4#)͹0dI�B�XP� W�NU���. startxref 0000046955 00000 n �6v0� ���!3X�RK�"����뷪yJ&-�I�ͮ��3�g��g��d~s�g"��̾� �ُ��;�rF�AE2 ��5�_=(��O�A�9�!����j? 0000037739 00000 n 0000001818 00000 n 0000015584 00000 n 0000000770 00000 n Serve Avail. 0000043660 00000 n trailer *+t��p� |��x9���聒m5Ј ���SFK.Bd�$Dm@O�P���rw�T�li\@�0(J�}�>�p0�m��%��9ԕ��-� ����4#{�~���.%>_�If�W���5ý�Tչ������\k�E�⪹��~�ٺ�A�x���y�b��*��z\j�I�E��=M���a�S#�t:��3uFA=�g�I� J0*.�O�����edz�j��6�� o ߞ�ִuK�\�ȰL�h�?K��9�p�8�,l�Hh��$?�$w endstream endobj 204 0 obj<>/Metadata 15 0 R/PieceInfo<>>>/Pages 14 0 R/PageLayout/OneColumn/StructTreeRoot 17 0 R/Type/Catalog/LastModified(D:20140205144001)/PageLabels 12 0 R>> endobj 205 0 obj<>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC/ImageI]/ExtGState<>>>/Type/Page>> endobj 206 0 obj<> endobj 207 0 obj<> endobj 208 0 obj<> endobj 209 0 obj[/Indexed 215 0 R 255 220 0 R] endobj 210 0 obj<> endobj 211 0 obj<> endobj 212 0 obj<> endobj 213 0 obj<> endobj 214 0 obj<>stream Foods with a high GI increase blood sugar higher and faster than foods with a low GI. International Tables of Glycemic Index and Glycemic Load Values: 2008. When you have type 2 diabetes, one of the best ways to control your glucose levels is to eat foods that don't cause major blood sugar spikes. GL3 (Glucose(Bread (type & number) & time period Size carbo- per = 100) = 100) hydrateserve g g/serve BAKERY PRODUCTS Cakes 1 Banana cake, made with sugar 47±8 67 Normal, 8 … The glycemic index (GI) is a scale that ranks a carbohydrate-containing food or drink by how much it raises blood sugar levels after it is eaten or drank. The glycemic index chart contains a list of foods along with a number ranging from 1 to 100. <<9FE79659E0B0FC4DAE9CC849B806702F>]>> 0000005301 00000 n 2 0 obj 0000026586 00000 n 0000003639 00000 n 0000016798 00000 n 0000032428 00000 n <>/Font<>/ExtGState<>/Pattern<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612.12 792.12] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> %%EOF endobj trailer 0000033607 00000 n 0000001488 00000 n 0000029435 00000 n So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. 0000014486 00000 n 3 0 obj 0000005368 00000 n ?�[B��N��Cp��f1�#�^�L2�-���d�5p+ܔP������Y��2ͪ� ��+xP���Z����e)�L� #V�o!�f3w. 0000027333 00000 n stream 0000035988 00000 n Glycemic Index and Glycemic Load Food Chart The following table provides the glycemic index (GI) and glycemic load (GL) values of selected foods. Serve Avail. <]>> 0000036889 00000 n A food item with a high GI will be digested and burn energy faster while raising your level of blood sugar quickly. ]�QP9��HP�� G� P\����Vb�aJ��J�&J� �@�_2ncv`���@�����v9�G�$�/. startxref The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response. 0000006003 00000 n 0000002946 00000 n 0000006053 00000 n x�bb�b`b``Ń3� �c� !1� 0000001434 00000 n 0000012879 00000 n 0000029137 00000 n 0000043974 00000 n endobj 3 0 obj 0000017573 00000 n H���Mo�0���s�V��gl����.�Pi���K6�UHV �e��I�`�Vl,�;O����<>N^g�g@xz�>� ������tYQ(��ܞ��h�D�$A���"$�( ���q�wQI����KZ`��;�ѱ1��$V�Vn�ͫC�o��2��w���=|o�%̊���}�+zI��WGz��G�K:���>�]�� A�\�)oI��䥐��iD�_!f���\9�c�c��e <>/PageLabels 1335 0 R>> 0000030055 00000 n 0000044771 00000 n Please view the food chart of your choice below and the corresponding listings will follow.

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