Encyclopedia of Diets - A Guide to Health and Nutrition

multiplying the amount of net carbohydrates in a serv-

ing by the glycemic index and dividing that number by

100. Net carbohydrates are determined by taking the
     amount of total carbohydrates and subtracting the
     amount of dietary fiber. For example, popcorn has a
     glycemic index of 72, which is considered high, but a
     serving of two cups has 10 net carbs for a glycemic load
     of seven, which is considered low.

Description

Glycemic index diets vary in the specifics but most

have one simple rule: people can eat as much food as

they want providing the foods have a low glycemic

index (GI) ranking. Most foods that are rated high

on the GI contain high levels of carbohydrates. Some

people with diabetes (diabetics) use the GI as a guide

in selecting foods and planning meals. The GI ranks

foods based on their effects on elevating blood sugar

(glucose) levels. Foods with a high GI tend to increase

blood glucose levels higher and faster than foods with

a low GI value. The GI is not a measure of a food’s

calorie content or nutritional value.

The Glycemic Index

The glycemic index (GI) is a ranking of carbohy-

drate foods individuals with diabetes use to manage

their disease. This ranking is based on the rate carbo-

hydrates affect blood glucose levels relative to glucose

or white bread. Generally, the glycemic index is calcu-

lated by measuring blood glucose levels following the

ingestion of a carbohydrate. This blood glucose value

is compared to the blood glucose value acquired fol-

lowing an equal carbohydrate dose of glucose or white

bread. Glucose is absorbed into the bloodstream faster

than any other carbohydrate, and is thus given the

value of 100. Other carbohydrates are given a number

SOURCE: Adapted from Foster-Powell et al.

Glycemic index of common foods

GI GI Serving size

Food item (Glucose  100) (Bread  100) (grams or milliliters)

Beverages

Coca Cola, soft drink (Atlanta, GA, USA) 63 90 250 ml

Apple juice, unsweetened 40 57 250 ml

Orange juice (mean of Canada, Australia, & USA) 52 74 250 ml

Breads

Bagel, white, frozen (Lender’s Bakery, Montreal Canada) 72 103 70 g

Wonder, enriched white bread 73 105 30 g

Healthy Choice Hearty 7 Grain Wheat bread (Con Agra 55 79 30 g

Inc., USA)

Dairy products and alternatives

Ice cream, regular flavor, not specified (mean of Canada, 61 87 50 g

Italy, & USA)

Milk, full-fat (mean of Italy, Sweden, USA, Australia, 27 38 250 g

and Canada)

Milk, skim (Canada) 32 46 250 g

Fruit and fruit products

Apples, raw (mean of Denmark, New Zealand, Canada, 38 52 120 g

USA, and Italy)

Banana, raw (mean of Canada, USA, Italy, Denmark, 52 74 120 g

and South Africa)

Grapefruit, raw (Canada) 25 36 120 g

Pasta and noodles

Macaroni and cheese, boxed (Kraft General Foods 64 92 180 g

Canada, Inc., Don Mills, Canada)

Spaghetti, white or type not specified, boiled 10–15 min 44 64 180 g

(mean of Italy, Sweden, and Canada)

Ravioli, durum wheat flour, meat-filled, boiled (Australia) 39 56 180 g

Vegetables

Green peas, frozen, boiled (mean of Canada and India) 48 68 80 g

Carrots, not specified (Canada) 92 131 80 g

Baked potato, without fat (mean of Canada and USA) 85 121 150 g

(Illustration by GGS Information Services/Thomson Gale.)

Glycemic index diets