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Sport Nutrition


an athlete's success

is the missing link in

Sport Nutrition



is one of the components of the fitness triangle

Medicinal Nutrition:



natural adjuvant therapies
for medical conditions!

Sport Nutrition Prevails!
WHEN GENERAL NUTRITION FAILS,
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Glycemic Index (GI) is the ranking of foods based on their abilities to increase Glycemic Index 1 Canadian Academy of Sports Nutrition caasnblood sugar level two hours after ingestion in comparison to an increase two hours after ingestion of the reference food, pure glucose.

By definition, the glycemic index for glucose is 100, and the other foods are compared to glucose.

The lower GI foods produce a slow and sustained increase in blood sugar level, leading to a more stable blood sugar level and slow release of insulin. The higher GI foods break down faster during digestion and increase blood sugar level quickly yet transient, leading to rapid release of insulin.

Classification

Glycemic Index

High

>70

Medium

56-69

Low

<55

High GI foods induce a rapid release of insulin.

Medium GI foods induce a moderate release of insulin.

Low GI foods induce a slow release of insulin.

Lower GI foods:

  1. Prevent from fluctuations in blood sugar levels in diabetic people.
  2. Help control blood sugar and cholesterol levels easily.
  3. Are beneficial in weight management.
  4. Reduce risk of developing heart diseases and diabetes type II.
  5. Reduce hunger and food cravings.

Complete list of Glycemic Index:

Searching many sources and references for glycemic indices of different foods, we realized that there were significant differences in the glycemic indices of certain foods among different sources. You may see them in the following tables. The discrepancy could come from so many reasons including (but not limited to) the way they tested the glycemic indices, the quality of the item tested, the amount of ingested food, the way the item had been brought up, the health status of the person the test was done upon him or her etc.

Fruits and Vegetables:

Glycemic Index 2 Canadian Academy of Sports Nutrition caasn

Items

Glycemic Index

Parsley

5

Basil

5

Oregano

5

Coriander

5

Chana dal

8

Mushroom

10

Avocado

10

Cabbage

10

Onions

10

Lettuce

15

Rhubarb

15

Asparagus

15

Zucchini

15

Radish

15

Soybean curd, tofu

15

Wheat germ

15

Broccoli

15

Chicory, endive

15

Leeks

15

Soya

15

Scallions

15

Chili pepper

15

Spinach

15

Olives

15

Ginger

15

Sweet pepper

15

Brussels sprouts

15

Cauliflower

15

Cucumber

15

Tomato

15

Celery

15

Eggplant

15

Green beans

15

Tempeh

15

Soy beans

17

Artichoke

20

Lemon

20

Lemon juice, unsweetened

20

Cherries

22

Peas

22

Cherries

22

Grapefruit

25

Split peas

25

Kidney beans

27

Prunes

29

Black beans

30

Yellow lentils

30

Lentils

30

Garlic

30

Tangerine

30

Satsuma

30

Mandarins

30

Turnip

30

Apricots, dried

31

Butter beans

31

Lima beans

32

Raspberries

32

Blackberries

32

Split beans

32

Strawberries

32

Chickpeas

33

Apple, dried

35

Nectarines

35

Pomegranates

35

Quince

35

Pear

38

Apple

39

Pinto beans

39

Plums

39

Apple juice

40

Blueberries

40

Peach

40

Grapes, red or green

45

Cranberry

45

Coconut

45

Orange juice

46

Carrots

47

Green peas

48

Orange

48

Yams

48

Grapefruit juice

49

Squash (most varieties)

50 – 70  

Cranberry juice

50

Litchi (fruit)

50

Banana

51

Kiwi

52

Sweet potato

54

Fruit cocktail

55

Grape juice (unsweetened)

55

Plantain

55

Mango

56

Apricot

57 – 65  

Papaya

60

Figs

61

Raisins

64

Beetroot

64

Cantaloupe

65

Beets

65

Pineapple

66

Pineapple (tin/can)

66

Melons

66

Corn, sweet corn

70

Dates, dried

70

Watermelon

72

Pumpkin

75

Fava beans

79

Figs, dried

80

Jelly beans

80

Baking potato

85

Turnip (cooked)

85

Carrots, cooked

85

Carrot juice

90

Parsnips

97

Dates

85 – 100

Meats, Eggs and Dairy Products:

Glycemic Index 3 Canadian Academy of Sports Nutrition caasn

Items

Glycemic Index

Egg

10

Most meats (unprocessed)

12

Plain yogurt

14

Whole milk

27

Sausage

28

Almond milk

30

Skim milk

32

Chocolate milk

34

Custard

35

Yogurt, fruit

41

Coconut milk

41

Soy milk

43

Ice cream

62

Rice milk

85

Nuts and Seeds:

Glycemic Index 4 Canadian Academy of Sports Nutrition caasn

Items

Glycemic Index

Peanuts

12

Almonds

15

Walnuts

15

Pecans

15

Cashews

15

Pistachio

15

Hazelnut

15

Pine seed

15

Flaxseed

32

Sunflower seed

35

Pumpkin seed

36

Tahin

40

Peanut butter

40

Carbohydrates:

Glycemic Index 5 Canadian Academy of Sports Nutrition caasn

Items

Glycemic Index

Rice bran

19

Barley

25

Fettuccini

32

Rye

34

Vermicelli

35

Quinoa

35

Whole wheat spaghetti

37

Ravioli

40 – 60  

Oatmeal

40

Whole grain pasta

40

Quinoa flour

40

Pudding

43

All bran cereal

44

Kamut bread

45

Corn tortilla

47 – 67  

Bulgur

47

Instant noodles

47

Spaghetti

47

Wild rice

48 – 55  

Multi grain bread

48

Rice, parboiled

48

Whole grain bread

50

Cereal bar, no sugar added

50

Basmati rice

50

Chapatti

52

Linguini

52

Pound cake

54

Oat bran cereal

54

Buckwheat

54

Brown rice

55

Red rice

55

Sushi

55

Porridge, rolled oats

55

Muesli

57

Pita bread

57

Honey

58 – 85  

Bran buds

58

Digestives (biscuits)

58

Danish pastry

59

Blueberry muffin

59

Popcorn

60 – 85  

Whole wheat bread

60

Long-grain rice

60

Lasagna (hard wheat)

60

Pizza

60

Hamburger bun

61

Shredded wheat

62

White roti

62

Black bean soup

64

Macaroni and cheese

64

Couscous

65

Mars Bar

65

Millet porridge

65

Chinese noodles

65

Jam (sugar added)

65

Marmalade (sugar added)

65

Maple syrup

65

Chestnut flour

65

Pasta (regular white, refined)

65

Rye bread

65

Croissant

67

Table sugar

68

Biscuit

70

Cola, soda

70

White rice

70

Risotto

70

Whole brown sugar

70

Special K

70

Tacos

70

Melba toast

70

White bread

70

Sugar

70

Chocolate bars

70

Cookies

70

Molasses

70

Noodles

70

Tapioca

70 – 85  

Millet

71

Saltine crackers

72

Raisin bran

73

Cheerios

75

Corn bran cereal

75

Lasagna (soft wheat)

75

Donuts

76

Vanilla wafers

77

Waffles, pancakes

77

Corn pasta

78

Gatorade

78

Rice porridge

78

Instant oat porridge

79

Tapioca pudding

81

Rice cake

82

Corn chex

83

Pretzels

83

Corn flakes

84

Arrow root

85

Baked white potato

85

Baked white potato

85

Hamburger rolls

85

Mashed potato

86

Dark rye bread

86

Mashed potato

86

Dark rye bread

86

Instant rice

87

Rice crisps/crackers

87

Potato chips

70 – 90  

Scones

92

Baked red potato

93

French baguette

95

Rice flour

95

Potato flour (starch)

95

Glucose

100

Modified starch

100

Maltose (beer)

110

Corn syrup

110

 

Others:

Glycemic Index 6 Canadian Academy of Sports Nutrition caasn

Items

Glycemic Index

Vinegar

5

Cinnamon

5

Vanilla

5

Tamari sauce

20

Apple sauce

35

Tomato sauce

45

Mustard (sugar added)

55

Ketchup

55

Mayonnaise (sweetened, industrial)

60