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Glycemic Index and Glycemic Load: Traditional Foods (African)
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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 | Glycemic Index | Glycemic Load | Serving size | Available carbohydrate |
(Glucose = 100) | (per serving) | grams | grams per serving | |
| African | ||||
| 618 Brown beans (South Africa) | 24 ± 8 | 6 | 50 (dry) | 25 |
| 619 Gram dhal (South Africa) | 5 ± 3 | 1 | 50 (dry) | 29 |
| 620 Maize meal porridge, unrefined, maize meal:water (1:3) (South Africa) | 71 ± 6 | 25 | 50 (dry) | 36 |
| Maize meal porridge, refined, maize-meal:water (1:3) (South Africa) | 74 ± 7 | 30 | 50 (dry) | 40 |
| Maize meal porridge or gruel (Kenya) | 109 | 41 | 50 (dry) | 38 |
| 621 M’fino or Morogo, wild greens (South Africa) | 68 ± 8 | 34 | 120 | 50 |
| 622 Cassava, boiled, with salt (Kenya) | 46 | 12 | 100 | 27 |
| 623 Millet flour porridge or gruel (Kenya) | 107 | — | — | — |
| 624 Ga kenkey, prepared from fermented cornmeal (Zea mays) (Ghana) | 12 ± 1 | 7 | 150 | 13 |
| 625 Gari, roasted cassava dough (Manihot utilissima) (Ghana) | 56 ± 3 | 15 | 100 | 27 |
| 626 Unripe plantain (Musa paradisiaca) (Ghana) | 40 ± 4 | 13 | 120 (raw) | 34 |
| 627 Yam (Dyscoria) (Ghana) | 66 | 23 | 150 | 36 |
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