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The Glycemic Index and the Glycemic Response

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The glycemic response of a food is a measure of the food's ability to elevate blood sugar. The glycemic response is influenced by the amount of food you eat, its fiber content, fat content or amount of added fat, and the way the food is prepared.

Highly glycemic carbohydrates are best consumed during and after exercise. They enter the bloodstream quickly and are readily available for fueling exercising muscles.

Low glycemic carbohydrates enter the bloodstream slowly and are best eaten before exercise. They provide sustained longer-term energy, and help maintain stable blood sugar levels during extended exercise periods (greater than one hour).

Highly Glycemic Foods

Moderately Glycemic Foods

Low Glycemic Foods

Glucose

100

Orange Juice

57

Apple

36

Baked Potato

85

White Rice

56

Pear

36

Corn Flakes

84

Popcorn

55

Skim Milk

32

Cheerios

74

Corn

55

Green Beans

30

Graham Crackers

74

Brown Rice

55

Lentils

29

Honey

73

Sweet Potato

54

Kidney Beans

27

Watermelon

72

(Ripe) Banana

50

Grapefruit

25

White Bread/Bagel

70-72

Orange

43

Barley

25

Table Sugar

65

Apple Juice

41

 

Raisins

64

 

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NOTE:  For more information on the Glycemic Index and how choosing the correct foods may help with diabetes, please visit the following page posted by Rick Mendosa.   He provides excellent articles on information specific to diabetics, a list of links and references where you can find more information, and a comprehensive list of the glycemic indices of foods.


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