Glycemic Index
Close up of a selection of sweets
Glycemic Index
Acupuncturists should familiarize themselves with glycemic index to ensure that their patients are eating carbohydrates from appropriate sources. The glycemic-index (GI) is based upon a method of classifying food according to how quickly the fuel is digested, broken down into glucose, and absorbed into the bloodstream. Low GI foods are slowly digested and glucose appears in the bloodstream at a slower rate whereas high GI foods have the opposite effect. They are quickly digested and glucose appears in the bloodstream more rapidly.
Some research has suggested that it may be beneficial to consume high GI foods immediately post-exercise in order to quickly induce glycogen synthesis. Overall, the majority of carbohydrates consumed throughout the day should be on the lower end of the GI. Research has indicated that lower GI foods can help to prevent surges in blood glucose and insulin whereby stabilizing energy levels and decreasing hunger.
Take a moment to look at this Glycemic Index chart. You might be surprised to learn that foods you or your patients may be eating on a regular basis have a higher glycemic index than one would expect.
| Food | Glycemic Index | Glycemic Index Category* | Serving Size (g) | gCHO/serving
(grams of carbs per serving) |
| White bread, Wonder | 105 | High | 30 | 14 |
| White rice, boiled | 91 | High | 150 | 36 |
| Couscous | 93 | High | 150 | 35 |
| Gatorade | 111 | High | 250mL | 15 |
| Ice Cream | 87 | High | 50 | 13 |
| Sweet potato | 89 | High | 150 | 28 |
| Baked potato, russet | 121 | High | 150 | 30 |
| Cranberry juice cocktail | 97 | High | 250 mL | 36 |
| Grape Nuts cereal | 102 | High | 30 | 21 |
| Cornflakes | 116 | High | 30 | 26 |
| Blueberry muffin | 84 | High | 57 | 29 |
| Power bar | 79 | Med | 65 | 42 |
| Honey | 78 | Med | 25 | 18 |
| White rice, long grain | 80 | Med | 150 | 41 |
| Coca cola | 83 | Med | 250 mL | 26 |
| Sweet corn | 78 | Med | 80 | 17 |
| Carrot | 68 | Med | 80 | 6 |
| New potato | 81 | Med | 150 | 21 |
| Banana | 74 | Med | 120 | 24 |
| Orange juice | 71 | Med | 250mL | 26 |
| Chickpeas | 39 | Low | 150 | 30 |
| Kidney Beans | 39 | Low | 150 | 25 |
| Xylitol | 11 | Low | 10 | 10 |
| Lentils | 41 | Low | 150 | 18 |
| Chocolate cake, frosted | 54 | Low | 111 | 52 |
| Fructose | 27 | Low | 10 | 10 |
| Tomato juice | 54 | Low | 250mL | 9 |
| Skim milk | 46 | Low | 250mL | 13 |
| Apple | 52 | Low | 120 | 15 |
*Category = High (>85); Medium (60-50); Low (<60)
Note: Food items such as chocolate cake with frosting show up as "low" on the GI because of the high fat content of frosting. Fat slows down the rate of sugar absorption.