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The glycemic index of foods varies according to the rate at which they release simple sugars like glucose into the bloodstream after a meal.
|Low GI||55 or less||most fruits and vegetables (except potatoes, watermelon), grainy breads, pasta, legumes/pulses, milk, yoghurt, products extremely low in carbohydrates (some cheeses, nuts, cooking oil)|
|Medium GI||56 - 69||whole wheat products, basmati rice, sweet potato, table sugar|
|High GI||70 and above||corn flakes, rice krispies, baked potatoes, watermelon, croissants, white bread, extruded breakfast cereals, most white rices (e.g. jasmine), straight glucose (100)|
It is calculated as the incremental area under the two-hour blood glucose response curve (AUC) that is achieved after fasting for 12 hours and then eating a fixed amount of carbohydrate(usually 50 g). This area value is divided by the AUC of the standard defining food, which is pure glucose, and multiplied by 100. The average glycemic indexa value for a particular food is based on the values obtained for 10 humans. Both the standard and test food have to contain equal amounts of available carbohydrate.
Some of the examples of low and high glycemic index foods include:
The glycemic index of a food also depends on several other factors including: