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Glycemic index of foods by name: A

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Glycemic index determines the amount of carbohydrate in a food item relative to the other constituents that can lead faster or slower absorption of the carbohydrates in to the blood stream when consumed by an individual. For example, a food item with a higher glycemic index not only has higher carbohydrate percent, but in a format that is easy to be absorbed quickly. This rapid absorption in turn puts a lot of pressure on the glad called pancreas to produce a high quantity of the hormone insulin due to the sugar rush the high glycemic index foods produce.

Sugar rush and crash

This rapid rise in glucose with subsequent rapid decline in glucose is the basis for the sugar rush and crash, a phenomenon believed to insulin resistance, increased risk of overeating, metabolic syndrome, prediabetes and risk of type 2 diabetes. In order to avoid this sugar rush and crash, it is recommended that the glycemic load of foods be kept to a minimum by reducing all high glycemic index foods as much as possible. In fact, a diet rich in starches, and cereal grains might be the humanities double edged sword as it contributed both to the advancement of the civilization in the earlier centuries, at the same time as causing significant metabolic and autoimmune problems to the current generation. Watch the following video that explains the weaknesses of cereal grains as a complete food source.


The glycemic index is classified in to Low GI or Glycemic Index, medium GI, and high GI based on the glycemic index of foods.


How do they determine the glycemic index of foods?

The glycemic index is a number obtained by monitoring a persons blood sugar after eating the food which in turn signifies how much of the anabolic hormone, insulin, is needed to utilize the carbohydrate and how quickly does the body has to produce this hormone.

Here is a comprehensive database of glycemic index of various foods, also called GI values. The lower the GI value, the better it is to reduce the sugar rush and crash phenomenon.

Obesity and insulin resistance

The popular notion that obesity is the cause of insulin resistance is recently disproven and it now is recognized that obesity is a result of the underlying metabolic process caled insulin resistance in most people.

A diet low in glycemic index or glycemic load, with adequate protein, and fiber can help reduce the risk of excess weight gain by reducinginsulin resistance.


Glycemic index of foods by name

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Glycemic index of Foods Starting With Letter A

Description of food item Glycemic Index
100% Bran 42.0
Air filled fritter or fried puff, without syrup, Puerto Rican style (Bunuelos de viento) 59.0
Alfalfa sprouts, raw 32.0
Alfredo sauce 27.0
Algae, dried 32.0
All-Bran 42.0
All-Bran Bran Buds, Kellogg's (formerly Bran Buds) 58.0
All-Bran with Extra Fiber 42.0
Anchovy, canned 0.0
Anchovy, cooked, NS as to cooking method 0.0
Apple chips 29.0
Apple cider 40.0
Apple cider-flavored drink, made from powdered mix, low calorie, with vitamin C added 50.0
Apple Cinnamon Cheerios 74.0
Apple Cinnamon Oh's Cereal 74.0
Apple Cinnamon Rice Krispies 82.0
Apple Cinnamon Squares Mini-Wheats, Kellogg's (formerly Apple Cinnamon Squares) 58.0
Apple juice 40.0
Apple juice, with added vitamin C 40.0
Apple-cherry juice 43.0
Apple-grape juice 40.0
Apple-grape-raspberry juice 40.0
Apple-pear juice 40.0
Apple-raspberry juice 40.0
Apple-white grape juice drink, low calorie, with vitamin C added 50.0
Apple, baked, NS as to added sweetener 38.0
Apple, baked, unsweetened 38.0
Apple, baked, with sugar 38.0
Apple, candied 34.2
Apple, cooked or canned, with syrup 38.0
Apple, dried, cooked, NS as to sweetened or unsweetened; sweetened, NS as to type of sweetener 29.0
Apple, dried, cooked, with sugar 29.0
Apple, dried, uncooked 29.0
Apple, fried 38.0
Apple, pickled 38.0
Apple, raw 38.0
Applesauce, stewed apples, NS as to sweetened or unsweetened; sweetened, NS as to type of sweetener 38.0
Applesauce, stewed apples, sweetened with low calorie sweetener 38.0
Applesauce, stewed apples, unsweetened 38.0
Applesauce, stewed apples, with sugar 38.0
Apricot-orange juice 50.0
Apricot, cooked or canned, drained solids 64.0
Apricot, cooked or canned, in heavy syrup 64.0
Apricot, cooked or canned, in light syrup 64.0
Apricot, cooked or canned, NS as to sweetened or unsweetened; sweetened, NS as to type of sweetener 64.0
Apricot, cooked or canned, unsweetened, water pack 64.0
Apricot, dried, cooked, NS as to sweetened or unsweetened; sweetened, NS as to type of sweetener 31.0
Apricot, dried, cooked, unsweetened 31.0
Apricot, dried, cooked, with sugar 31.0
Apricot, dried, uncooked 31.0
Apricot, raw 57.0
Artichoke salad in oil 32.0
Artichoke, globe (French), cooked, from canned, NS as to fat added in cooking 32.0
Artichoke, globe (French), cooked, from fresh, fat added in cooking 32.0
Artichoke, globe (French), cooked, from fresh, fat not added in cooking 32.0
Artichoke, globe (French), cooked, from fresh, NS as to fat added in cooking 32.0
Artichoke, globe (French), cooked, from frozen, NS as to fat added in cooking 32.0
Artichoke, globe (French), cooked, NS as to form, fat not added in cooking 32.0
Artichoke, globe (French), cooked, NS as to form, NS as to fat added in cooking 32.0
Artichoke, Jerusalem, raw 32.0
Asparagus soup, cream of, NS as to made with milk or water 27.0
Asparagus soup, cream of, prepared with milk 27.0
Asparagus, cooked, from canned, fat added in cooking 32.0
Asparagus, cooked, from canned, fat not added in cooking 32.0
Asparagus, cooked, from canned, NS as to fat added in cooking 32.0
Asparagus, cooked, from fresh, fat added in cooking 32.0
Asparagus, cooked, from fresh, fat not added in cooking 32.0
Asparagus, cooked, from fresh, NS as to fat added in cooking 32.0
Asparagus, cooked, from frozen, fat added in cooking 32.0
Asparagus, cooked, from frozen, fat not added in cooking 32.0
Asparagus, cooked, NS as to form, fat added in cooking 32.0
Asparagus, cooked, NS as to form, fat not added in cooking 32.0
Asparagus, cooked, NS as to form, NS as to fat added in cooking 32.0
Asparagus, from canned, creamed or with cheese sauce 28.3
Asparagus, from fresh, creamed or with cheese sauce 29.2
Asparagus, raw 32.0
Avocado, raw 50.0


Also see


Portal:Food | Glossary of healthy eating | UK Foods | US Foods | Dietary Supplements | Nutrition values of foods | Encyclopedia of nutrition | Calorie Finder | Nutrition Database | Glycemic Index of Foods | Protein rich foods list

Nutrition lookup (USDA)

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Instead of blaming the victim for obesity, or yourself for obesity, it is important to understand what drives the weight gain, such as insulin resistance that affects up to 71 percent of the entire population out of which 35 percent already have metabolic syndrome.

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The now withdrawn and failed food guide pyramid was a disaster as it advocated a low fat, but glycemic diet that leads to increased risk of insulin resistance which in turn causes weight gain.

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Most people that gain weight are not on a mission to gain weight intentionally. It is the paradoxical metabolic starvation that happens in the obese due to insulin resistance with a compensatory increase in the anabolic hormone called insulin that drives weight gain, hunger and metabolic starvation leading to food cravings, and weight gain!

Ted Talks: Why blaming the obese is blaming the victim?

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