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What affects the glycemic index (GI) of foods?

According to a 2007 study, the following factors affect the glycemic index of foods:

 

Amount of macronutrients, including protein and fat

Amount of fiber

Types of sugar and starch

Cooking rate

Processing, preparation and cooking methods

The physical form of food

Antinutrients in food are substances that can prevent the absorption of nutrients into the body

Foods with a low glycemic index

By referring to the international tables of glycemic index and glycemic load in 2008, find the GI value of a food.

 

Foods with low glycemic index are:

High protein foods such as lean meat and fish

Dairy products such as milk and natural yogurt

Unsweetened soy milk

Vegetables like broccoli, green peas and leafy greens

Low sugar fruits such as apples, oranges and blueberries

Porridge containing oats and water

Legumes and beans such as peas, lentils and red beans

 Foods with a high glycemic index are:

White bread and whole wheat bread

white rice

Breakfast cereals and series

Cakes, cookies and sweet snacks

High GI fruit like watermelon, although it has a low glycemic load

Dried fruits such as dates, raisins and cranberries

Potatoes and French fries

Crispy biscuits and snacks

Sweet dairy products such as fruit yogurts