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GLYCAEMIC INDEX
All carbohydrates are converted into glycogen before being stored as energy
in the body, or used as energy by the muscle. The speed that they convert to
glycogen has been measured and a scoring system from 0 to 100 has been devised
called the Glycaemic Index (GI). The lower the score, the longer the duration
to convert carbs to glycogen (the slower the digestion), and typically starches
have low GI factors whilst sugars are high.
Carbohydrate |
GI |
Glucose
Honey
Fructose
Carrots
Potatoes
Sweet Potatoes
Kidney Beans
Soy Beans
Raisins
Bananas
Oranges
Apples
Cornflakes
White Bread
White Rice
Whole Wheat Bread
Brown Rice
Oats |
100
87
20
90
70
48
30
15
68
65
40
36
85
76
70
64
60
48 |
Foods with a score of 60 or less are considered to have a low GI, whilst foods
with a score over 60 are considered to have a high GI.
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