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Glycemic Index and Glycemic Load: Traditional Foods (African)
Friday, August 20, 2004 1:06 am Email this article
Below is a table with the glycemic index and glycemic loads of traditional foods from Africa.
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 Traditional Foods of Ethnic Groups
|INDIGENOUS OR TRADITIONAL FOODS OF DIFFERENT ETHNIC GROUPS|
(Glucose = 100)
grams per serving
|618 Brown beans (South Africa)|
24 ± 8
|619 Gram dhal (South Africa)|
5 ± 3
|620 Maize meal porridge, unrefined, maize meal:water (1:3) (South Africa)|
71 ± 6
|Maize meal porridge, refined, maize-meal:water (1:3) (South Africa)|
74 ± 7
|Maize meal porridge or gruel (Kenya)|
|621 Mfino or Morogo, wild greens (South Africa)|
68 ± 8
|622 Cassava, boiled, with salt (Kenya)|
|623 Millet flour porridge or gruel (Kenya)|
|624 Ga kenkey, prepared from fermented cornmeal (Zea mays) (Ghana)|
12 ± 1
|625 Gari, roasted cassava dough (Manihot utilissima) (Ghana)|
56 ± 3
|626 Unripe plantain (Musa paradisiaca) (Ghana)|
40 ± 4
|627 Yam (Dyscoria) (Ghana)|
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