18 Questions
What is the primary purpose of the glycemic index and glycemic load?
To compare the rise in blood glucose after eating different foods
What is the unit of measurement for the glycemic index?
No unit, it's a relative value
Why do foods with high fiber contents tend to have a lower glycemic index?
Because they are digested slowly and do not cause a dramatic increase in blood glucose and insulin levels
What is the difference between the glycemic index and the glycemic load?
The glycemic index is a relative value, while the glycemic load is an absolute value
Which of the following foods is likely to have a high glycemic index?
White rice
Why have diet books recommended avoiding foods with high glycemic indices?
Because they cause a rapid increase in blood glucose and insulin levels
What is the glycemic load of a food calculated by?
Multiplying the food's GI by its serving size and then dividing by 100
What is the significance of 50g of glucose in the context of the glycemic index?
It is the standard source of carbohydrate used for comparison
What is the glycemic index of white bread?
100
Which of the following foods has a low glycemic load?
Apple
What is the purpose of the glycemic index and glycemic load values?
To measure the effect of a food on blood glucose levels
Which of the following foods has a high glycemic index?
Cornflakes cereal
What is a limitation of using glycemic index and glycemic load values for menu planning?
The values can vary depending on the food's ripeness and processing
What is associated with high GI/GL diets?
Increased risk of chronic diseases
Which of the following is a benefit of a low GI diet?
Improved blood lipid levels and reduced risk of cardiovascular disease
What should people with diabetes consider when following a low GI or low GL diet?
Monitoring their total carbohydrate intake to control their blood glucose levels
Which of the following foods has a moderate glycemic index value?
Spaghetti
Which food has the lowest glycemic index in the following options?
Raw apple
Study Notes
What are Glycemic Index and Glycemic Load?
- Glycemic Index (GI) is a way of classifying foods by comparing the rise in blood glucose after eating a portion of a food that supplies 50g of digestible carbohydrate to the rise that occurs after eating a standard source of carbohydrate, such as 50g of glucose.
- Glycemic Load (GL) is the grams of carbohydrate in a serving of food multiplied by the food's GI, then divided by 100.
Characteristics of Foods based on GI and GL
- Foods with high GIs (70 or more) include sucrose, sugary foods, and highly refined starchy foods like cornflakes, baked potatoes, and white rice.
- Foods with low to moderate GIs (less than 70) include raw apples, carrots, spaghetti, fat-free milk, and peanuts.
- GL of a food is usually lower than its GI.
- Foods with low GLs have values below 10, while high GL foods have values of more than 20.
Examples of Foods with their GI and GL Values
- Potato, Russet, baked: GI - 158, GL - 26
- Cornflakes cereal: GI - 130, GL - 24
- Apple, raw: GI - 56, GL - 6
- Fat-free milk: GI - 46, GL - 4
- Peanuts: GI - 19, GL - 1
Criticisms and Limitations of GI and GL
- GI and GL values can vary significantly depending on where the food was grown, its degree of ripeness, or the extent of its processing.
- Individuals often experience different blood glucose levels after eating the same carbohydrate-rich food.
- GI and GL values reflect a single food's effect on blood glucose levels, which may be reduced when eaten as part of a meal with a mixture of macronutrients and fiber.
Importance of GI and GL in Health
- Epidemiological studies suggest an association between high GI/GL diets and serious chronic diseases like obesity, type 2 diabetes, cardiovascular disease, and certain cancers.
- Low GI diets may improve blood lipid levels and reduce the risk of cardiovascular disease, and improve HbA1c levels.
- People with diabetes can follow a low GI or low GL diet while monitoring their total carbohydrate intake to control their blood glucose levels.
Understand the difference between glycemic index and glycemic load, and identify foods with low or high glycemic indexes or loads.
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