What is 'GI' and a List of Common Foods 'GI'

Australian Bodybuilding Forum

What is 'GI' and a List of Common Foods 'GI'....The term is tossed around often as we all have made low GI carbohydrates a staple of our diet. Yet, how many of the newer individuals to our lifestyle really understand what 'GI' is, how to implement or why for that matter?..Considering this I figured I'd put together this thread for info's sakeWhat is 'GI'?'GI' stands for glycemic index. The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Pure glucose is given an arbitrary rating of 100 as a reference point and all other carbohydrates are rated from 0 onwards. Any carbohydrate with a rating below 55 is considered a "low GI food", and conversely any food 70 and up is generally considered a "high GI food"Why Are Low 'GI' Foods Important?Our bodies perform best when our blood sugar (blood-glucose) levels remain at a relatively constant level, supplying our bodies with equal amounts of fuel throughout the day. For our lifestyle choice it is important to have an equal, constant stream of glucose in order for muscle glycogen conversion. Low 'GI' foods are less rapidly absorbed by the body than foods with high 'GI' and therefore provide a more constant stream of fuel.Is The Glycemic Index the Only Tool To Measure Carbs?Although the Glycemic Index is our most useful tool when discerning which carbohydrates to eat, it is not our only one. Of the other branches which apply to the 'GI' the Glycemic Load is the most useful. When you intake carbohydrates it is not only important to note what the rate of glucose conversion will be, but how much total carbohydrate you are taking in, this is where GL comes into play. Glycemic load is used to determine (with GI) what your bodies total glycemic response will be. It is measured by dividing the GI by 100 and multiplying that by the net carbs (net carbs are equal to total carbs minus dietary fibre)(GL=GI/100 x Net Carbs) Should High GI Foods Be Completely Avoided?Although low-GI, complex carbohydrates should be the vast majority of your caloric intake for carbs to ensure consistent glycemic response, there are times when a rapid increase in blood sugar is desirable. For this purpose some individuals choose to intake high GI foods after strenuous activity in hopes of causing an insulin spike in order to move glucose to the muscles to be converted to glycogen. Though not all agree with this method it has been utilized successfully, though the risk for adipose storage can be an issue. (in excess)Is GI Fail-ProofAbsolutely not, as with any measuring formula the Glycemic Index is prone to some fallacies. Some of these limitations are noted belowWide Spectrum Of MeasurementsNormally, the reported GI value of a carbs is the average of many test results. Because of this there are often conflicting reports on the GI of common foods. For example the common potatoe has been reported as low as 55 and as high as 100.Individual Glycemic ResponseEach one of our bodies is unique in it's processing of the food we intake. Each individuals rate of glycemic response, and conversely, insulin response is different, so although the GI is a useful tool it should not be religiously followed. The best method of utilizing the GI is to experiment to discover what your own bodies GI response is to craft the perfect "low GI diet" for you.PreparationThe GI of any given carbohydrate can be modified, sometimes significantly, by the method of preparartion. Any significant processing such as cooking, boiling, baking, or grinding may alter the GI of the food. Also, combination with other foods may also alter the initial GI of both carbs. When foods are combined at times a 'mixed GI rating', an average of both the foods GI's can be implemented to rate the entire meal. However, this can also be misleading as often times the foods will have a synergistic effect and cause an overall higher glycemic response than either individual part may have had.How Should I Best Implement the GIQuite simply by using it as a guideline, and determining what is best for you. Many factors, such as the ones listed above have to be taken into account when determining which carbohydrates will most effectively allow you to put on LBM whilst keeping fat down. Consider your roomate who eats Burger King five times a week, drinks a two litre of Cola a day, and puts in minimal effort at the gym, yet still has an equal physique to you. Obviously, your individual insulin/glycemic resonse times greatly differ from eachother, and therefore have to eat greatly differing diets to maintain the same body. As said above a specifically tailored diet, implementing low GI foods, will allow you to most effectively use the Glycemic Index..Common Food Listing
Food Glycemic IndexBreads Bagel, white 103Hamburger bun 87Melba toast 100Oat bran bread 68Rye kernel bread 66Pumpernickel 71Rye flour bread 92Linseed rye bread 78Wheat bread, white 100Wheat bread, high fibre 97Wheat bread, gluten-free 129Wheat bread, wholewheat 99Wholewheat snack breads 105Pita, white 82Mixed grain bread 64 Breakfast cereals All-bran 60All-bran with raisins 74Cocoapops 110Cornflakes 119Cream of wheat 100Muesli 80Oat bran 78Oatmeal 87Puffed wheat 105Rice bran 27Rice crispies 117Shredded wheat 99Special K 77 Cereal grainsBarley, pearled 36Barley, cracked 72Barley, rolled 94Bulgur wheat 68Couscous 93Maize meal 97Millet 101Sweet corn 78Rice, white 81Rice, Basmati 83Rice, brown 79Rice, instant, boiled for 6 min. 128Rice, instant, boiled for 1 min. 65Rice, parboiled 68Rice, wild 81Rye kernels 48Tapioca boiled with milk 115 Cakes and biscuits Butter biscuits 79Cake, angel food 95Cake, banana loaf 67Cake, sponge 66Coffee cookies 113Crispbead 116Croissant 96Crumpet 98Digestive biscuits 84Doughnut 108Graham crackers 106Maizena cookies 95Muffins 88Oat cookies 79Pastry 84Pizza base with cheese 86Rice cakes 117Rye crispbread 93Shortbread 91Waffle 109Water biscuits 102Wheat crackers 96 Drinks Cold drinks, sweetened 97Cordials 94Gatorade (energy drinks) 136 Fruit and Fruit Juices Apple 52Apple juice 58Apricots, fresh 82Apricots, canned in syrup 91Apricots, dried 44Banana 76Cherries 32Fruit ****tail 79Grapefruit 36Grapefruit juice, unsweetened 69Grapes 62Kiwi fruit 75Mango 80Orange 62Orange juice 74Pawpaw 83Peach, raw 40Peach, canned 79Pear, raw 51Pear, canned 63Pineapple, raw 94Pineapple juice 66Plum 34Raisins 91Spanspek 93Sultanas 80Watermelon 103 Legumes Baked beans, canned 69Beans, dry 40Broad beans 113Butter beans 44Chickpeas 47Chickpeas, canned 60Kidney beans 42Kidney beans, canned 74Lentils 41Lentils, green, canned 74Lima beans, frozen 46Soya beans 25Soya milk 43Split peas, boiled 45Milk and dairy productsIce cream 87Ice cream, low-fat 71Milk, whole 39Milk, skim 46Milk, chocolate 49Milk, chocolate (artificial) 34Custard 61Yoghurt, low-fat, fruit, sweetened with sugar 47Yogurt, low-fat, artificially sweetened 20Yoghurt, plain 51 PastaFettucine 46Gnocchi 95Instant noodles 67Macaroni 64Macaroni and cheese 92Ravioli, meat filling 56Spaghetti, protein-enriched 38Spaghetti, white 59Spaghetti, durum 78Spaghetti, wholewheat 53Vermicelli 50 Snacks and sweetsJelly beans 114Lifesavers 100Chocolate 70Chocolate bars 91Energy bars 81Maize snacks 105Muesli bars 87Popcorn 79Potato chips 77Peanuts 21Pretzels 116 SoupsBean soup 92Green pea soup, canned 94Lentil soup, canned 63Split pea soup, homemade 86Tomato soup 54 Sugars Honey 104Fructose 32Glucose powder 138Glucose tablets 146Maltose 150Sucrose (table sugar) 92Lactose 65High-fructose corn sugar 89Maltodextrin 107 VegetablesBeetroot 91Carrots 101Parsnips 139Peas, dried 32Peas, green 68Potato, instant mash 118Potato, baked 121Potato, new 81Potato, boiled 80Potato, boiled, mashed 104Potato, microwaved 117Potato chips, deep-fried 107Pumpkin 107Sweet corn 78Sweet potato 77(List courtesy of Health24.com)