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<blockquote data-quote="phoenix" data-source="post: 109921" data-attributes="member: 12578"><p>Ken, on GI v GL.</p><p>This is what the GI website says:</p><p>My emphasis“© GI index, Human Nutrition Unit, University of Sydney” </p><p><a href="http://glycemicindex.com/" target="_blank">glycemicindex.com/</a></p><p></p><p></p><p>This is <strong>exactly</strong> what the gi index would predict:</p><p></p><p>baked potatoes gi varies 78-111 dependent upon variety.</p><p>baked sweet potato gi 82-94</p><p>whole wheat bread hovis uk gi 74</p><p>white bread hovis Uk gi 73</p><p>Rice depends upon variety and time cooked Gi ranges from under 50 to a staggering 109 for jasmine (glucose is 100)</p><p></p><p>As very few foods in the UK market are tested, then using your meter is the best way of determining how a food affects you but understanding the principles of what makes something lower gi will help select the carbs more llikely to be lower gi. Use the GI index database to find the GIs of various foods. You can select by ascending GI and get a feel for what is likely to be lower.</p><p> </p><p><strong>Bread</strong> choose bread made at least partly with flour other than wheat,( eg rye, oats, barley, spelt) has some grain coarsly ground or with cracked seeds, raised with sourdough rather than yeast. Burgen soy and linseed bread made in Australia(not necessarily the UK version) has a tested gi of 51. some multigain and other breads are lower.</p><p><strong>Rice: </strong> of those generally available Basmati is the lowest, but is not that low. (around 68) Personally I use a mix of brown, wild and basmati. There is a similar one tested for the gi index by Uncle Ben in the US with a gi of 48.</p><p><strong>Potatoes</strong> none are very low gi unless the gi is lowered with fat, vinegar etc. The lowest tend to be waxy and small new potatoes (boiled) Nicola is a variety with a lower gi.</p><p>Sweet potatoes boiled tend to be very much lower gi than those baked or fried</p></blockquote><p></p>
[QUOTE="phoenix, post: 109921, member: 12578"] Ken, on GI v GL. This is what the GI website says: My emphasis“© GI index, Human Nutrition Unit, University of Sydney” [url]glycemicindex.com/[/url] This is [b]exactly[/b] what the gi index would predict: baked potatoes gi varies 78-111 dependent upon variety. baked sweet potato gi 82-94 whole wheat bread hovis uk gi 74 white bread hovis Uk gi 73 Rice depends upon variety and time cooked Gi ranges from under 50 to a staggering 109 for jasmine (glucose is 100) As very few foods in the UK market are tested, then using your meter is the best way of determining how a food affects you but understanding the principles of what makes something lower gi will help select the carbs more llikely to be lower gi. Use the GI index database to find the GIs of various foods. You can select by ascending GI and get a feel for what is likely to be lower. [b]Bread[/b] choose bread made at least partly with flour other than wheat,( eg rye, oats, barley, spelt) has some grain coarsly ground or with cracked seeds, raised with sourdough rather than yeast. Burgen soy and linseed bread made in Australia(not necessarily the UK version) has a tested gi of 51. some multigain and other breads are lower. [b]Rice: [/b] of those generally available Basmati is the lowest, but is not that low. (around 68) Personally I use a mix of brown, wild and basmati. There is a similar one tested for the gi index by Uncle Ben in the US with a gi of 48. [b]Potatoes[/b] none are very low gi unless the gi is lowered with fat, vinegar etc. The lowest tend to be waxy and small new potatoes (boiled) Nicola is a variety with a lower gi. Sweet potatoes boiled tend to be very much lower gi than those baked or fried [/QUOTE]
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