DON'T EAT POTATOES?
4,855 views · Published 6 March 2016 · 5:11 · Indexed 20 September 2026
Channel: The Urban Black Vegan · 2016 · Education
URBAN BLACK VEGAN Glycemic Index and Diabetes The glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose. Foods are ranked based on how they compare to a reference food — either glucose or white bread. A food with a high GI raises blood glucose more than a food with a medium or low GI. Meal planning with the GI involves choosing foods that have a low or medium GI. If eating a food with a high GI, you can combine it with low GI foods to help balance the meal. Examples of carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal). Meats and fats don’t have a GI because they do not contain carbohydrate. Below are examples of foods based on their GI. Low GI Foods (55 or less) 100% stone-ground whole wheat or pumpernickel bread Oatmeal (rolled or steel-cut), oat bran, muesli Pasta, converted rice, barley, bulgar Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils Most fruits, non-starchy vegetables and carrots Medium GI (56-69) Whole wheat, rye and pita bread Quick oats Brown, wild or basmati rice, couscous High GI (70 or more) White bread or bagel Corn flakes, puffed rice, bran flakes, instant oatmeal Shortgrain white rice, rice pasta, macaroni and cheese from mix Russet potato, pumpkin Pretzels, rice cakes, popcorn, saltine crackers melons and pineapple Connect online Connect on Twitter: http://twitter.com/urbanblackvegan Like Me on Facebook: http://facebook.com/urbanblackvegan Checkout My Instagram http://instagram.com/urbanblackvegan Meerkat: @urbanblackvegan My photography work http://joshuablackcreative.com
