Glycemic Index Foods only appear on the GI chart or food list if they contain carbohydrates. Meat, chicken, eggs, fish and cheese are not given a GI value as these are sources of protein. However, processed meats such as sausages may be included because they contain flour which is a carbohydrate.
Low GI foods can help control your appetite by creating a fuller feeling for longer after eating which is good news for weight management.
Fats and protein slow down the absorption of carbohydrates, whilst the GI of foods can be further affected by cooking, processing, ripeness and variety.
This makes it difficult to accurately rate the GI of a typical meal.
Low GI foods can be high in calories. For example, a cup of kidney beans is approximately 215 calories, yet 1/2 cup of peanuts is approximately 450 calories!
Low GI: Apples (39), oranges (40), pears (38), soy beans (15), kidney beans (29), lentils (29), porridge (49), whole grain rye bread (41), corn on the cob (35), peanuts (15).
High GI foods are useful after exercise when muscle stores of sugar need to be quickly restored.
High GI: White bread (70), French bread (95), white rice (70), baked potatoes (85), mashed potatoes (90), cooked carrots (85)
A typical balanced meal should provide a mixture of foods including fats, proteins and carbohydrates. By including low GI foods with each meal, the body takes longer to absorb the carbohydrates, which helps to slow overall absorption and keep blood sugar levels steadier between meals.
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