Bread made with 50 percent cracked wheat kernel has a glycemic index of around 58, and 100 percent whole-grain bread has a glycemic index of 51, according to the Harvard Medical School. Any of these bread options are low on the glycemic index scale.
A 1/2 cup serving of dried apricots contains 157 calories, 2.2 grams of protein, 0.3 grams of total fat, 41 grams of carbohydrates, 4.7 grams of fiber, 36 milligrams of calcium, 1.73 milligrams of iron, 755 milligrams of potassium and 2,343 International Units of vitamin A. Dried apricots have a low glycemic index of 30 to 32.
Flours By Glycemic Index “The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.” Source. High GI foods rapidly effect blood sugar, while low GI foods have a slow digestion and absorption and produce a more gradual rise in blood sugar.
GI score: 25. GL score: 3. The mighty grapefruit packs in well over 100 percent of your recommended daily intake of vitamin C. Something to watch out for: Grapefruit affects how a number of prescription drugs work. Check with your doctor about eating grapefruit or drinking grapefruit juice if you’re taking prescription medications.
GI score: 40. GL score: 2 (GL score is 9 for prunes) Plums bruise easily too, making them hard to get to market. You can enjoy the nutritional benefits of plums in their dried state as prunes, but be careful with portion size. Dried fruits have the water removed, and thus have more carbohydrates.
I have created one table showing the fruits ordered by Glycemic Index, and another showing them ordered by Glycemic Load. Glycemic Index Chart For Fruits. Remember that a GI of more than 70 is considered high, a GL of 55-70 is considered average, and a GL of below 55 is considered low.
In athletes, the GI of raisins was moderate. The average GI -- using glucose as the reference food -- of raisins in the study was 54, while most experts use 55 or less as the definition for low GI. This new research raises questions about 2002 published GI data most often used to construct low GI diets.
GI score: 41. GL score: 3. Fun fact: One cup of strawberries has more vitamin C than an orange! There are many varieties of strawberry you can grow yourself in the warmer months. Enjoy them raw for a healthy serving of vitamin C, fiber, and antioxidants. You can also try them in a soy-based smoothie.
The glycemic index for sweeteners is a function of three things: 1. The amount of carbohydrate present. 2. The type of carbohydrate present. 3. The presence of other substances (soluble fiber for example) that slow metabolism of carbohydrates.
The glycemic index varies depending on the type of potato -- Harvard Health Publications reports in its listing of the glycemic index of more than 100 foods. Using glucose to represent 100 on the glycemic index scale, boiled white potatoes have a glycemic index of 82, instant mashed potatoes have a value of 85, and sweet potatoes a value of 70.