Medium & High Glycemic Index
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Glycemic index is the measurement of how fast a carbohydrate is absorbed, how high the blood sugar goes up and how long the blood glucose takes to return to normal level. Carbohydrates with a high glycemic index are absorbed by the blood quickly. These foods are generally processed with minimal fiber.
A study revealed that consuming foods with high glycemic index induced metabolic and hormonal changes that promoted excessive food intake in subjects who were obese. Thus a low glycemic index food is recommended for weight loss and those with diabetes.
For exercisers and athletes however, it’s not a matter of what not to eat, it’s when. Experts agree based on research that the benefits of the glycemic index can promote athletic performance. For endurance athletes such as runners and bicyclists a low glycemic index food is recommended before exercise because these foods slowly release carbohydrate glucose into the bloodstream which sustains energy (glucose levels) during exercise.
Medium to high glycemic index foods or fluids should come into play during prolonged exercise which helps to maintain adequate carbohydrate glucose levels.
Post-exercise, athletes are recommended to eat foods or fluids with high GI in order to promote glycogen storage. Ultimately, performance can be greatly enhanced with a proper use of glycemic index to help increase glycogen stores thus promoting recovery.
High glycemic foods typically come in the form of high sugary type foods or starchy carbohydrates such as rice and doughnuts, candy, cake etc. Certain fruits can also be high glycemic such as watermelon and dates. Certain athletic drinks are considered high glycemic.
PRODUCE w/ MEDIUM GLYCEMIC INDEX
Peach, cooked or canned, in heavy syrup
Peach, cooked or canned, NS as to sweetened or unsweetened; sweetened, NS as to type of sweetener
Peach, frozen, NS as to added sweetener
Peach, frozen, with sugar
Papaya, cooked or canned, in sugar or syrup
Papaya, green, cooked
Papaya, raw
Pineapple, cooked or canned, drained solids
Pineapple, cooked or canned, in heavy syrup
Pineapple, cooked or canned, in light syrup
Pineapple, cooked or canned, juice pack
Pineapple, cooked or canned, NS as to sweetened or unsweetened; sweetened, NS as to type of sweetener
Pineapple, cooked or canned, unsweetened, waterpack
Pineapple, raw
Fig, dried, cooked, with sugar
Fig, dried, uncooked
Fig, raw
Figs, cooked or canned, in light syrup
Currants, dried
Currants, raw
Raisins
Raisins, cooked
Cantaloupe (muskmelon), raw
Honeydew melon, raw
Honeydew, frozen (balls)
Cranberry juice, unsweetened
Cranberry-white grape juice mixture, unsweetened
GI VALUE
58
58
58
58
59
59
59
59
59
59
59
59
59
59
61
61
61
61
64
64
64
64
65
65
65
68
68
Disclaimer
FoodInformantOnline.com provides information from current research noted in medical journals in respect to nutrition and health for the general public. The information is made available with the understanding that the author and publisher are not providing medical, nutritional psychological services on this particular site. The information should not be used in place of a professional consultation with a competent health care, diet or nutrition professional.
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RESOURCES
USDA Glycemic Index Database.
Arvidsson-Lenner R, Asp N-G, Axelsen M, Bryngelsson S, Haapa E, Jarvi A, Karlstrom B, Raben A, Sohlstrom A, Thorsottir I, Vessby B. (2004). Glycamic Index. Scandinavian Journal of Nutrition, 48(2), 84-94.
BRAND MILLER JC. (1994). Importance of glycemic index in diabetes. American Journal of Clinical Nutrition 59(suppl):747S-752S.
Erith S, Williams C, Stevenson E, Chamberlain S, Crews P, Rushbury I. (2006). The Effect of High Carbohydrate Meals with Different Glycemic Indices on Recovery of Performance DuringProlonged Itermittent High-Intensity Shuttle running. International Journal of Sport utrition and Exercise Metabolism, 16(4): 393-404.
Below is a chart of medium glycemic index foods.
ARTICLES
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