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    • cal21-November-2022 adminTarishi Shrivastava

      Glycemic Index Of Wheat

    • There are some foods that can cause an increase in your blood sugar. This is because refined bread and sugar are easier for your body to convert into glucose. 

      Our body uses sugar for energy, and whole grain and vegetables have slower-digesting carbs. 

      The glycemic index distinguishes slower-acting good carbs from faster-acting bad carbs. It can help you fine-tune your carb counting and stabilise your blood sugar.

      Suppose you consume a lot of simple carbohydrates. As a result, you struggle to control your blood sugar.

      Table Of Contents 

      1. What Is Glycemic Index?

      2. High And Low Glycemic Index Of Foods

      3. Are Low Glycemic Index Foods Healthier?

      4. Glycemic Index Of Wheat

      5. Glycemic Index Of Banana 

      6. Glycemic Index Of Rice

      7. Dietician Recommendations

      8. The Final Say

      9. FAQs

      What Is Glycemic Index?

      A glycemic index ranges from 0 to 100 assigned to food. Pure glucose is arbitrarily assigned a value of 100, representing the relative rise in blood glucose levels two hours after consuming that food, which is mainly a risk for people who have a medical condition like diabetes.  

      The GI of a specific food is determined primarily by the amount and type of carbohydrate it contains. Still, it is also influenced by the amount of fat and protein in the food and how it is cooked. There are GI tables available that list many different types of foods and their GIs. 

      Food has a low GI if it has a GI of 55 or less, a high GI if it has a GI of 70 or more, and a mid-range GI if it has a GI of 56 to 69.

      High And Low Glycemic Index Of Foods

      High GI Foods

      Carbohydrate foods with a high GI rating are quickly broken down in our body, and this can cause an increase in blood glucose. High-GI foods include

      • Sugar and sweet foods
      • Sugary soft drinks
      • White bread
      • Potatoes
      • White rice

      Low And Medium GI Foods

      Low, or medium-GI foods digest more slowly, increasing blood sugar levels over time. Here are some examples:

      • Some fruit and vegetables
      • Pulses
      • Wholegrain foods, such as porridge oats

      Are Low Glycemic Index Foods Healthier?

      Wholegrain foods, fruit, vegetables, beans, and lentils are low-GI foods that we should consume as part of a healthy, balanced diet.

      However, using the glycemic index to determine whether foods or combinations are healthy can be deceptive.

      Foods with a high GI are not always unhealthy, and foods with a low GI are not always healthy. Watermelon and sometimes parsnips, for example, have a high GI value, whereas chocolate cake has a lower GI value.

      Furthermore, foods containing or cooked with fat and protein slow carbohydrate absorption, lowering their GI. For example, they have a lower GI than potatoes cooked without fat. Crisps, on the other hand, are high in fat and should be consumed in moderation.

      Glycemic Index Of Foods

      If you follow a low glycemic diet determining the GI of commonly consumed foods can be beneficial if you follow a low-glycemic diet. The GI values of a few ingredients are as follows:

      The Glycemic Index Of Fruits

      Apples

      36

      Strawberries

      41

      Dates

      42

      Oranges

      43

      Banana

      51

      Mango

      51

      Blueberries

      53

      Pineapple

      59

      Watermelon

      76

      The Glycemic Index Of Vegetables (Boiled)

      Carrots

      39

      Plantains

      66

      Sweet Potatoes

      63

      Pumpkin

      74

      Potatoes

      78

      The Glycemic Index Of Grains

      Barley

      28

      Quinoa

      53

      Rolled oats

      55

      Couscous

      65

      Popcorn 

      65

      Brow rice

      68

      White rice

      73

      Whole wheat bead

      74

      Soybeans

      16

      Kidney beans

      24

      Chickpeas 

      28

      Lentils 

      32

      The Glycemic Index Of Dairy Products And Dairy Alternatives

      Soymilk

      34

      Skim milk

      37

      Whole milk

      39

      Ice cream 

      51

      Rice milk

      86

      The Glycemic Index Of Sweeteners

      Fructose

      15

      Coconut sugar

      54

      Maple syrup

      54

      Honey 

      61

      Table sugar

      65

       

      You May Also Read:  20 Foods With A Low-Glycemic Index For Diabetes

      Glycemic Index Of Wheat

      Wheat has a glycemic index of 54, putting it in the low glycemic index food category. In addition, wheat contains 12.2% fibre and is therefore considered a healthy food for people with diabetes. 

      On the other hand, wheat has a higher glycemic load and should be consumed in moderation if you have a medical condition and take diabetes medicine or insulin. Furthermore, wheat grains are high in fibre and protein, which have numerous health benefits.

      Wheat comprises three layers: bran, endosperm, and germ. The bran layer is densely packed with insoluble fibres. These fibres provide the following advantages:

      • First, fibres increase the activity of gut bacteria, which aids digestion.
      • It makes you feel full, encourages you to eat less frequently and aids in weight loss.
      • It is beneficial to one's health because it lowers cholesterol.
      • Lower your risk of colon cancer.
      • Wheat lutein protein is beneficial in promoting better vision.
      • They reduce the likelihood of a rise in good sugar levels following a meal.
      • Whole wheat kernels also retain trace amounts of other beneficial nutrients such as selenium, manganese, copper, phosphorus, and folates.
      • The presence of gluten is the only drawback to consuming whole wheat flour. Gluten is a type of protein, and it can be found in wheat and rice.

      Glycemic Index Of Rice

      The individual glycemic index (GI) studies for rice conducted around the world report values ranging from 64 to 93. However, the glycemic index of a particular white rice variety varies depending on processing, cooking time, and amylose content. White rice has been reported to have higher glycemic index values than whole grains on average. 

      Furthermore, white rice is the primary contributor to dietary glycemic load. Most population still consumes rice as a staple food. According to a recent study, the GI of white rice (GI = 79.6) was significantly higher than brown rice's (GI = 57.6).

      Glycemic Index Of Banana

      According to the International Glycemic Index Database, banana has 3 different GIs;

      • Ripe bananas have a GI of 51
      • Slightly under-ripe bananas have an even lower GI of 42
      • They have moderate GLs of 13 and 11, respectively

      Even though the glycemic index is low, the glycemic load score is higher. It could be due to bananas' higher carbohydrate content (28 grammes in one medium banana vs about 19 grammes in a medium apple), which raises the glycemic load. On the other hand, the carbohydrate in bananas is classified as resistant starch, which functions similarly to dietary fibre. 

      The resistant starch is not broken down in the small intestine, less glucose is released into the bloodstream because the starch is digested slowly, the glycemic index is lower, and the feeling of satiety is higher. 11 and 11, respectively.

      Dietitian’s Recommendations

      The glycemic index of any food becomes essential because it directly affects blood sugar levels. Therefore, foods with a low glycemic index are considered safe, especially for those who want to lose weight or have diabetes. If you are concerned about the same, try to include foods with a low glycemic index.

      -Dietitian Lavina Chauhan

      The Final Say

      The glycemic index is a measurement that determines how much a food affects blood sugar levels. Several factors influence a food's glycemic index, including nutrient composition, ripeness, cooking method, and amount of processing. A low glycemic diet may provide several health benefits, including balancing blood sugar levels, lowering cholesterol, and increasing short-term weight loss.

      FAQs

      1. What is a healthy glycemic index?

      Less than 10 is low; more than 55 is high. For a diet with a low GL, you should eat whole grains, legumes, nuts, fruits, and vegetables (without starch). Also, eat fewer foods with a high GI, like potatoes, white rice, and white bread.

      2. Is Sweet Potato low-GI?

      Boiled sweet potatoes have a low GI as they would not spike your blood sugar.

      3. What fruit is low glycemic?

      Low GI fruits (55 or less) are

      • Cherries
      • Grapefruit
      • Pears
      • Dried Apricots
      • Apples
      • Oranges
      • Plums
      • Strawberries
      • Peaches 

      4. Are carrots low glycemic?

      Raw carrots have a GI of 16. The GI for boiled carrots ranges from 32 to 49. That puts carrots in the low glycemic food group: Low glycemic index: 1-55.

      5. What is the lowest glycemic cereal?

      Wheat bran cereals have the lowest GI & GL rating. They have a GI of 55 and a GL of 12.

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