THE GI (GLYCEMIC INDEX) DEPENDS ON SEVERAL FACTORS

the GI (glycemic index) is a ranking of carbohydrate-based foods on a scale from 0-100 according to how they raise blood sugar levels after eating.


the GI of a food is typically considered in the following ranges:


~ LOW: 1 - 55

~ MEDIUM: 56 - 69

~ HIGH: 70+


check out some of the following factors that play in the GI of a food. please note that there are limitations using the GI to score that i have not mentioned here.



type of sugar:


GLUCOSE has a value of 100.

SUCROSE has a value of 65.

FRUCTOSE has a value of 19.


starch structure:


AMYLOSE and AMYLOPECTIN are molecules that make up starch. foods high in amylose, are more difficult to digest and therefore, have a lower GI.


processing:


processed foods, in general, have a higher GI value than whole foods.


preparation:


the longer the food is cooked, the higher the GI.

ie. pasta.


ripeness:


the complex carbs in fruit break down into simple carbs as the fruit ripens.

ie. an unripe banana has a GI value of 30 - but an overripe banana has a GI value of 48.

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