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    Glycemic Index and Glycemic Load: Vegetables


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 20, 2004 12:45 am Email this article
    Below is a table with the glycemic index and glycemic loads of vegetables.

    High glycemic index foods increase calorie intake by 50 to 80 percent when compared to medium- and low-glycemic index foods according to one study.

    Low glycemic index foods reduce calorie intake and are associated with lower body weights.

    Some researchers believe that low-carbohydrate diets work because they are low glycemic index and low glycemic load foods.

    Glycemic index is how quickly a given amount of food raises blood sugar levels relative to pure glucose (blood sugar).

    Glycemic load is a ranking of how much a standard serving of food raises your blood sugar. Glycemic load is calculated by multiplying the amount of carbohydrate in a food by the glycemic index and dividing by 100. Glycemic load of a food is a better tool than the glycemic index value of a food when evaluating the foods you eat.

    A more complete description of glycemic index and glycemic load can be found here.

         

    Glycemic Index and Glycemic Load of Vegetables

     
    VEGETABLES
    Glycemic
      Index
    Glycemic
        Load
       
    Serving
      size
    Available
      carbohydrate
     
    (Glucose = 100)
    (per serving)
    grams
    grams per serving
        594 Broad beans (Canada)
     79 ± 16
    9
     80
    11
        595 Green peas
            Pea, frozen, boiled (Canada)
       39
    3
     80
    7
            Pea, frozen, boiled (Canada)
     51 ± 6
    4
     80
    7
            Pea, green (Pisum sativum) (India)
     54 ± 14
    4
     80
    7
            Average of 3 studies
     48 ± 5
    3
     80
    7
        596 Pumpkin (South Africa)
     75 ± 9
    3
     80
    4
        597 Sweet corn
            Sweet corn, honey and pearl variety (New Zealand)
     37 ± 12
    6
     80
    16
            Sweet corn on the cob, boiled 20 min (Australia)
       48
    8
     80
    16
            Sweet corn (Canada)
     59 ± 11
    11
     80
    18
            Sweet corn, boiled (USA)
       60
    11
     80
    18
            Sweet corn, boiled (USA)
       60
    11
     80
    18
            Sweet corn (South Africa)
     62 ± 5
    11
     80
    18
            Average of 6 studies
     54 ± 4
    9
     80
    17
            Sweet corn, whole-kernel, diet-pack, Featherweight, canned, drained, heated (USA)
       46
    7
     80
    14
            Sweet corn, frozen, heated in microwave (Green Giant; Pillsbury Canada Ltd, Toronto, Canada)
       47
    7
     80
    15
    Root vegetables
        598 Beetroot (Canada)
     64 ± 16
    5
     80
    7
        599 Carrots
            Carrots, raw (Romania)
       16
    1
     80
    8
            Carrots, peeled, boiled (Australia)
     32 ± 5
    1
     80
    5
            Carrots, peeled, boiled (Sydney, Australia)
     49 ± 2
    2
     80
    5
            Carrots, NS (Canada)
     92 ± 20
    5
     80
    6
            Average of 4 studies
     47 ± 16
    3
     80
    6
        600 Cassava, boiled, with salt (Kenya, Africa)
       46
    12
    100
    27
        601 Parsnips (Canada)
     97 ± 19
    12
     80
    12
    Potato
        602 Baked potato
            Ontario, white, baked in skin (Canada)
       60
    18
    150
    30
        603 Baked, russet Burbank potatoes
            Russet, baked without fat (Canada)
       56
            Russet, baked without fat, 45–60 min (USA)
       78
            Russet, baked without fat (USA)
       94
            Russet, baked without fat (USA)
      111
            Average of 4 studies
     85 ± 12
    26
    150
    30
        604 Boiled potato
            Desiree, peeled, boiled 35 min (Australia)
    101 ± 15
    17
    150
    17
            Nardine (New Zealand)
     70 ± 17
    18
    150
    25
            Ontario, white, peeled, cut into cubes, boiled in salted water 15 min (Canada)
       58
    16
    150
    27
            Pontiac, peeled, boiled whole for 30 min (Australia)
       56
    14
    150
    26
            Pontiac, peeled, boiled 35 min (Australia)
     88 ± 9
    16
    150
    18
            Prince Edward Island, peeled, cubed, boiled in salted water 15 min (Canada)
       63
    11
    150
    18
            Sebago, peeled, boiled 35 min (Australia)
     87 ± 7
    14
    150
    17
        605 Boiled or cooked, white or type NS
            Type NS (Kenya, Africa)
       24
    7
    150
    28
            White, cooked (Romania)
       41
    12
    150
    30
            White, boiled (Canada)
       54
    15
    150
    27
            Type NS, boiled (Australia)
       56
    11
    150
    19
            Type NS, boiled in salted water (India)
       76
    26
    150
    34
            Average of 5 studies
     50 ± 9
    14
    150
    28
            Type NS, boiled in salted water, refrigerated, reheated (India)
       23
    8
    150
    34
        606 Canned potatoes
            Prince Edward Island, canned, heated in microwave (Avon; Cobi Foods Inc, Port Williams, Canada)
       61
    11
    150
    18
            New, canned, heated in microwave 3 min (Mint Tiny Taters; Edgell’s, Cheltenham, Australia)
     65 ± 9
    12
    150
    18
            Average of 2 studies
     63 ± 2
    11
    150
    18
        607 French fries
            French fries, frozen, reheated in microwave (Cavendish Farms, New Annan, Canada)
       75
    22
    150
    29
        608 Instant mashed potato
            Instant (France)
     74 ± 12
            Instant (Canada)
     80 ± 13
            Instant (Edgell’s Potato Whip, Edgell’s, Australia)
       86
            Instant (Carnation Foods Co Ltd, Manitoba, Canada)
       86
            Instant (Canada)
       88
            Instant mashed potato (Idahoan Foods, Lewisville, ID, USA)
     97 ± 6
            Average of 6 studies
     85 ± 3
    17
    150
    20
        609 Mashed potato
            Type NS (Canada)
       67
            Type NS (South Africa)
     71 ± 10
            Type NS (France)
       83
            Average of 3 studies
     74 ± 5
    15
    150
    20
            Prince Edward Island, peeled, cubed, boiled 15 min, mashed (Canada)
       73
    13
    150
    18
            Pontiac, peeled, cubed, boiled 15 min, mashed (Australia)
     91 ± 9
    18
    150
    20
        610 Microwaved potato
    12
    150
    21
            Pontiac, peeled and microwave on high for 6–7.5 min (Australia)
     79 ± 9
    14
    150
    18
            Type NS, microwaved (USA)
       82
    27
    150
    33
        611 New potato
            New (Canada)
       47
            New (Canada)
       54
            New (Canada)
     70 ± 8
            Average of 3 studies
     57 ± 7
    12
    150
    21
            New, unpeeled and boiled 20 min (Australia)
     78 ± 12
    16
    150
    21
        612 Steamed potato
            Potato, peeled, steamed 1 h (Solanum tuberosum) (India)
     65 ± 11
    18
    150
    27
            Potato dumplings (white-wheat flour, white potatoes, boiled in salted water (Italy)
       52
    24
    150
    45
        613 Sweet potato
            Sweet potato (Ipomoea batatas) (Australia)
       44
    11
    150
    25
            Sweet potato, NS (Canada)
     48 ± 6
    16
    150
    34
            Sweet potato, peeled, cubed, boiled in salted water 15 min (Canada)
       59
    18
    150
    30
            Sweet potato, kumara (New Zealand)
     77 ± 12
    19
    150
    25
            Sweet potato, kumara (New Zealand)
     78 ± 6
    20
    150
    25
            Average of 5 studies
     61 ± 7
    17
    150
    28
        614 Swede
            Swede (rutabaga) (Canada)
     72 ± 8
    7
    150
    10
        615 Tapioca
            Tapioca boiled with milk (General Mills Canada Inc, Etobicoke, Canada)
       81
    14
    250
    18
            Tapioca (Manihot utilissima), steamed 1 h (India)
     70 ± 10
    12
    250
    18
        616 Taro
            Taro (Colocasia esculenta) peeled, boiled (Australia)
       54
            Taro, peeled, boiled (New Zealand)
     56 ± 12
            Average of 2 studies
     55 ± 1
    4
    150
    8
        617 Yam
            Yam, peeled, boiled (New Zealand)
     25 ± 4
            Yam, peeled, boiled (New Zealand)
     35 ± 5
            Yam (Canada)
     51 ± 12
            Average of 3 studies
     37 ± 8
    13
    150
    36

    Articles on the same subject can be found here:


    COMMENTS

    On Oct 19, 2004 at 6:13 pm Maria Ericksen wrote:

    . . . . .

    Why does the Australian sweet potato (Ipomoea batatas) have a lower GI than the New Zealand kumara which is otherwise known as Ipomoea batatas?

    On Oct 19, 2004 at 8:41 pm Larry Hobbs wrote:

    . . . . .

    Maria,

    I don't know.

    Maybe the New Zeland sweet potato has more natural sugar than the Australian sweet potato, or maybe the Austrailian sweet potato has more soluble fiber which slows the absorption.

    But I really don't know.

    Please feel free to share your comments about this article.


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