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    Glycemic Index and Glycemic Load: Traditional Foods (South American)


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 20, 2004 12:50 am Email this article
    Below is a table with the glycemic index and glycemic loads of traditional foods of South America.

    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
    South American
        739 Arepa, corn bread cake, made with corn flour (Mexico)
       72
    31
    100
    43
        740 Arepa, made from ordinary dehulled dent corn flour (25% amylose)
       81
    35
    100
    43
        741 Arepa, made from dehulled high-amylose (70%) corn flour
    44
    11
    100
    25
        742 Black beans
       30
    7
    150
    23
        743 Brown beans
    38
    9
    150
    25
        744 Corn tortilla (Mexican)
    52
    12
    50
    24
        745 Corn tortilla, served with refried mashed pinto beans and tomato sauce (Mexican)
    39
    9
    100
    23
        746 Corn tortilla, fried, with mashed potato, fresh tomato and lettuce (Mexican)
       78
    11
    100
    15
        747 Nopal (prickly pear cactus)
    7
    0
    100
    6
        748 Pinto beans, boiled in salted water
       14
    4
    150
    25
        749 Wheat tortilla (Mexican)
       30
    8
    50
    26
        750 Wheat tortilla served with refried pinto beans and tomato sauce (Mexican)
       28
    5
    100
    18

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