The Low Glycemic Testing Council® working in collaboration with Albany Medical Centers department of pharmacology is a an organization dedication to promoting consumer health and education by certifying individual foods and beverages as low glycemic.
As way of benefiting consumers, we offer the low-glycemic index symbol to be placed on products that undergo rigorous international testing guidelines to determine the glycemic index of specific food or beverage.
Sharon Manner, co-founder
What is The Glycemic Index (GI) and Glycemic Load
Carbohydrates are an essential nutrient. Carbohydrates as they break down into glucose in your body provide the main fuel for our brains and nervous systems, and are the preferred source of fuel for most organs and our muscles during exercise. But, not all carbohydrates are the same.
Consuming good quality carbohydrates aka Low GI ones help to facilitate the management of diabetes,weight loss and weight loss management and reduce the risk of developing type 2 diabetes, diabetes complications and other chronic lifestyle diseases. In fact a low GI diet provides health benefits for everybody across all stages of life.
Carbohydrate is an essential part of our diets, but not all carbohydrate foods are equal. Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream tend to have a high GI; foods with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI. The concept was developed by Dr. David J. Jenkins and colleagues  in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
A lower glycemic index suggests slower rates of digestion and absorption of the foods' carbohydrates and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response usually equates to a lower insulin demand but not always, and may improve long-term blood glucose control  and blood lipids.
The glycemic index is usually applied in the context of the quantity of the food and the amount of carbohydrate in the food that is actually consumed. A related measure, the glycemic load (GL), factors this in by multiplying the glycemic index of the food in question by the carbohydrate content of the actual serving. Watermelon has a high glycemic index, but a low glycemic load for the quantity typically consumed. Fructose, by contrast, has a low glycemic index, but can have a high glycemic load if a large quantity is consumed.
Measuring The Glycemic Index
The current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. Carbohydrate is an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.
The glycemic index of a food is defined as the incremental area under the two-hour blood glucose response curve (AUC) following a 12-hour fast and ingestion of a food with a certain quantity of available carbohydrate (usually 50 g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100. The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate. The result gives a relative ranking for each tested food.
There are three ratings for GI:
In individual portions:
Low = GI value 55 or less
Medium = GI value of 56 – 69 inclusive
High = GI 70 or more
Glycemic Index of Specific Foods
|GI and GL for Common Foods|
|Food||GI||Serving Size||Net Carbs||GL|
|Peanuts||14||4 oz (113g)||15||2|
|Bean sprouts||25||1 cup (104g)||4||1|
|Grapefruit||25||1/2 large (166g)||11||3|
|Pizza||30||2 slices (260g)||42||13|
|Lowfat yogurt||33||1 cup (245g)||47||16|
|Apples||38||1 medium (138g)||16||6|
|Spaghetti||42||1 cup (140g)||38||16|
|Carrots||47||1 large (72g)||5||2|
|Oranges||48||1 medium (131g)||12||6|
|Bananas||52||1 large (136g)||27||14|
|Potato chips||54||4 oz (114g)||55||30|
|Snickers Bar||55||1 bar (113g)||64||35|
|Brown rice||55||1 cup (195g)||42||23|
|Honey||55||1 tbsp (21g)||17||9|
|Oatmeal||58||1 cup (234g)||21||12|
|Ice cream||61||1 cup (72g)||16||10|
|Macaroni and cheese||64||1 serving (166g)||47||30|
|Raisins||64||1 small box (43g)||32||20|
|White rice||64||1 cup (186g)||52||33|
|Sugar (sucrose)||68||1 tbsp (12g)||12||8|
|White bread||70||1 slice (30g)||14||10|
|Watermelon||72||1 cup (154g)||11||8|
|Popcorn||72||2 cups (16g)||10||7|
|Baked potato||85||1 medium (173g)||33||28|
The table shows values of the Glycemic Index (GI) and Glycemic Load (GL) for a few common foods. GI's of 55 or below are considered low, and 70 or above are considered high. GL's of 10 or below are considered low, and 20 or above are considered high.
The protocol employed by The Low Glycemic Testing Council® employs the methods endorsed by international authorities at the Glycemic Index Methodology Conference, fully complies with international protocol ( ISO 26642:2010,) and meets all FDA criteria for low-glycemic labeling. The study is conducted at the Albany College of Pharmacy and Health Sciences and approved by the Albany College of Pharmacy and Health Sciences Institutional Review Board.
- The study design is an open-label, randomized cross-over study involving 12 healthy individuals.
- Written informed consent is obtained prior to each person’s participation in the study.
- Study participants fast beginning at 10 PM the night before the scheduled visit (although water is allowed in moderation), and each study day begins at 8:00 AM (+/- 20 minutes).
- Participants ingest 50 grams (25 grams permitted in certain cases) of test meal carbohydrate once or 50 grams of glucose in water solution (reference meal) twice over the course of the 15 day study. The sequence of administration is determined by randomization.
- Blood samples were obtained from the non-dominate ring finger just prior to ingestion of the test or reference meal and were repeated at 15, 30, 45, 60, 90 and 120 minutes after beginning ingestion of the meal.
Glycemic index is then calculated using the method of incremental areas under blood glucose response curve (incremental AUC). See above