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