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Glycaemic Index
Following training and competition, an athlete's glycogen stores are depleted.
In order to replenish them the athlete needs to consider the speed at which
carbohydrate is converted into blood glucose and transported to the muscles.
The rapid replenishment of glycogen stores is important for the track athlete
who has a number of races in a meeting. The rise in blood glucose levels is
indicated by foods Glycaemic Index (GI) and the faster and higher the blood
glucose rises the higher the GI. Studies have shown that consuming high GI
carbohydrates (approximately 1grm per kg body) within 2 hours after exercise
speeds up the replenishment of glycogen stores and therefore speeds up
recovery time.

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ThesixelementstodeterminetheGIofafood

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Doesitcontaincarbohydrate?

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Glycemic Index

Pure protein foods such as meat, fish, poultry and eggs, and pure fats such as
oils, butter and margarine, contain no carbohydrate. As a result, the effect
they have on glucose production is negligible. These foods are therefore low
Gl.

Howmuchstarchdoesitcontain,andinwhatform?
The easiest ingredient for our body to convert into glucose is starch. When
foods are raw, this starch is generally found in hard, compact particles that
the body finds hard to break down. However, if something disturbs these
starch particles (e.g. milling into flour), the body finds it much easier to digest
them and they turn into glucose faster.

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Howmuchfibredoesitcontain?
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Fibre slows the time it takes the body to break down a food. This is one
reason why beans and pulses (which are wrapped in a fibrous shell) have such
a low Gl.

Whatkindofsugardoesitcontain?
There are four main types of sugar, and they raise blood sugar levels at
different rates. Foods with a high concentration of glucose (such as sports
drinks) need no conversion, so they raise blood sugar rapidly. Fructose (the
sugar in fruit), however, converts slowly; as does lactose which is the main
sugar in dairy products. This gives the majority of foods containing either
fructose or lactose a low Gl. The fourth sugar, sucrose, has a medium Gl.

Doesitcontainfat?
As well as having no effect on glucose itself, fat slows the speed at which food
leaves the stomach and reaches the liver, slowing glucose production. This is
the reason why potato crisps have a lower Gl than most other types of potato.

Howacidicit?

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Metabolism Foods

Foods can contain acid ingredients - citrus fruits like oranges or lemons are a
good example of this. The tang they create on your tongue comes from the
citric acid they contain. Other acidic ingredients include lactic acid in milk
products, and added ingredients, such as vinegars, in pickled products, just
like fat, acidity slows a food's progress through the system, and therefore
slows the rate at which it converts into glucose.

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GIratingforsomecommoncarbohydrates
A Glycaemic Index of less than 55 is considered Low, 56 to 69 Medium and
greater than 70 is High. Values will vary depending on brand, variety,
ripeness, preparation etc. The following table contains the GI for a selection of
[1]
foods (Hamilton 2005) .

All Bran 43
Apple 37
Apple juice (clear) 44
Apricot (dried) 30
Apricot (jam) 55
Apricot (tinned) 64
Baked beans (tinned) 46
Banana (ripe) 58
Banana (unripe) 30
Beetroot 64
Butter beans 31
Carrots 51
Cashews 22
Cherries 22
Chickpeas 33
Chocolate 49
Cornflakes 81
Croissant 69
Dark rye bread 76
Dates (dried) 72
Digestive biscuit 60
Doughnut 76
French baguette 68
Fructose 46
Glucose 100
Grapefruit 25
Grapes 48
Hazelnuts 33
Ice cream 61
Jelly beans 80
Kidney beans 28
Kiwi fruit 53
Lentils 28
Mango 56
Mars bar 65
Milk (full fat) 27
Milk (skimmed) 32
Mixed grain 49

Orange juice 55
Parsnips 68
Pineapple 66
Peach 42
Peanut butter 29
Peanuts 22
Pear 36
Peas 48
Pineapple juice 46
Pinto beans 40
Pitta bread 58
Plums 32
Popcorn 55
Porridge 46
Potato (boiled or mashed ) 74
Potato (jacket baked) 72
Potato crisps 54
Potato: new 62
Puffed Wheat 80
Raisins 64
Rice Crisps 83
Rich Tea biscuits 57
Rye bread 65
Shredded Wheat 70
Sourdough 57
Soya beans 20
Spaghetti (white) 43
Spaghetti (wholemeal) 39
Special K 54
Split peas 32
Strawberry 32
Sultanas 57
Swede 72
Sweet corn 55
Sweet potato 54
Table sugar 65
Tomato juice 38
White bread 70

 Muesli 58
Oat bran 50
Orange 44

Wholemeal bread 69
yogurt (low-fat, sweetened) 33
yogurt (low-fat, unsweetened) 14

GlycaemicLoad
While GI is a very useful concept, it cannot be taken as the sole predictor of
the effects of eating a particular type of carbohydrate. That is because blood
glucose response is also determined by the amount of food eaten. A more
reliable rating system is the 'glycaemic load' (GL), which takes account of
both the quality (GI value) of a given carbohydrate and the amount
consumed, so more accurately predicting its effects on blood sugar.
The glycaemic load, in units, of a portion of carbohydrate is expressed as:
GI rating x grams of carbohydrate in portion size / 100.
Note that each unit of GL produces the same effect on blood sugar as eating
1g of pure glucose.
A 120g banana contains around 24g of carbohydrate, which has a GI
value of 58.
The GL is: (58 x 24) / 100 = 13.92 units.
120g of chocolate provides 75g of carbohydrate, which has a GI value of
49
The GL is: (75 x 49) / 100 = 36.75 units.
By totalling up the GL units for foods you eat during the day, you can arrive at
an overall GL for the day. A Glycaemic Load of Less than 80 units is
considered Low, 80 to 120 units is Medium and greater than 120 units is High.

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References
1. HAMILTON, A. (2005) The glycaemic index: how athletes can make it
work for them. Peak Performance, 217, p. 1-4

RelatedReferences
The following references provide additional information on this topic:
FOSTER-POWELL, K. et al. (2002) International table of glycaemic index
and glycaemic load values: 2002. The American journal of clinical
nutrition, 76 (1), p. 55-56
BJORCK, I. et al. (2000) Low glycaemic-index foods. British Journal of
Nutrition, 83 (S1), p. S149-S155

PageReference
If you quote information from this page in your work then the reference for
this page is:
MACKENZIE, B. (2001) Glycaemic Index [WWW] Available from:
https://www.brianmac.co.uk/gindex.htm [Accessed 25/10/2016]

RelatedPages
The following Sports Coach pages provide additional information on this topic:
Articles on Nutrition
Books on Nutrition

Eating Disorders
Glycaemic Index
Healthy Eating
Nutrition
Nutritional Tips
Sports Drinks

AdditionalSourcesofInformation
For further information on this topic see the following:
BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical
Education and Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins
BEAN, A. (1993) Sports Nutrition. UK; A and C Black Publishers ltd.

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