Insulin and Glycemic Index Overview

Which of the following factors can increase the glycemic index (GI) of a food?

Cooking and processing foods generally reduce their glycemic index (GI).

What types of food generally have a lower glycemic index?

Foods with increased fat and fiber content require more time for ______ and delay gastric emptying.

Which food is likely to have a higher glycemic index?

Match the following types of food with their typical glycemic index classification:

What is one limitation of using glycemic index (GI) as a guide for food choices?

What is the primary role of insulin after consuming a carbohydrate-rich meal?

High-glycemic foods raise blood glucose levels slowly compared to low-glycemic foods.

What is the term used to measure the effects of a carbohydrate-containing food on blood-glucose levels?

Foods with a glycemic index categorized as high GI are those with a value of _____ or higher.

Match the following foods with their glycemic index category:

Which of the following is the glycemic index of plain yogurt?

A diet consisting of low-GI foods can increase the risk of Type 2 diabetes.

Name one low-glycemic food from the provided list.

Insulin and Glucose Storage

Insulin is the hormone that helps the body use glucose.
When there is an abundance of glucose in the blood, insulin signals cells to absorb it and either use it or store it.
Excessive glucose, protein, and lipids are stored as fat.

Glycemic Index (GI)

GI measures the effects of carbohydrate-containing foods on blood-glucose levels.
Foods are ranked based on their GI compared to a reference food (white bread or glucose).
Low GI foods raise blood glucose levels slower and less than high GI foods.

Low GI Foods (< 55)

Apple, raw
Orange, raw
Banana, raw
Mango, raw
Carrots, boiled
Taro, boiled
Corn tortilla
Spaghetti (whole wheat)
Baked beans
Soy milk
Skim milk
Whole milk
Yogurt, fruit
Yogurt, plain
Icecream

Medium GI Foods (56–69)

Pineapple, raw
Cantaloupe
Mashed potatoes
Whole-wheat bread
Brown rice
Cheese pizza
Sweet potato, boiled
Macaroni and cheese
Popcorn

High GI Foods (70 and higher)

Banana (over-ripe)
Corn chips
Pretzels
White bread
White rice
Bagel
Rice milk
Cheerios
Raisin Bran
Fruit roll-up
Gatorade

Factors Affecting GI

Fat and fiber content: Increased fat and fiber delay digestion and reduce GI.
Processing and cooking: Processing and cooking increase digestibility and raise GI.
Ripeness: Ripening fruits and vegetables increases their GI.

GI Limitations

GI does not consider the amount of carbohydrates in a portion of food.
Combining foods with different GIs impacts the overall GI of a meal.
Nutrient-dense foods may have higher GIs than less nutritious foods.
Meats and fats do not have a GI as they do not contain carbohydrates.

This quiz explores the relationship between insulin, glucose storage, and the glycemic index of various foods. It categorizes foods based on their glycemic index, helping you understand which foods affect blood sugar levels more drastically. Test your knowledge of low, medium, and high GI foods.