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Sweet Potato vs Regular Potato: Which Has a Lower Glycemic Index?

Kiedy przychodzi to choosin between sweet potatoes andregular potatoes, understang their impact on blood sugar levels is curical for making informed dietary decisions. Both are popular carbohydrate sources enjoved d worldwide, but t they y y differently in their glycemic index values andd hoy feet your body 's glucose response. This conclussive guidee explores the science behind thee glycemic index these two potato varietis, helping u make tebe choites four haurt haurt and well goals goals.

Uzgodnienie, że Glycemic Index: What It Means for Your Health

Te glicemic indox is a numerical ranking system that measures how quickliy carhydate- containg foods raise blood glucose levels after consumption. The glicemic index scores foods on a 0- 100 scale and ranks them as low, medium, or high. This medieurement has ane essential tool for measule management ing diabetetes, those trying to lose walt, anyone interested in maing stable energy levels throute day.

A low glycemic index is considered 55 or less, medium frem 56- 69, and high is 70 or more. Foods with a low GI are absorbed more slowyly into the blootstream, resulting in a gradual andd steady rise in blood glucose levels. This slower absorption helps maintain consistent energy levels, reduces hunger pangs, and supports better insulin sensivity over time.

Nie można tego zrobić, ponieważ nie ma to znaczenia dla bezpieczeństwa żywności.

Thescience Behind Glycemic Response

Foods high in protein, fat, or fiber have less of an effect on blood sugar levels and typically a lower GI. This is because these macronutrients slow down thee digestion and absorption of carbohydates. When you eat a food rich in simple carbohydates with out accerate protein, fat, or fiber, the glucose enters your bloostream rapidly, causing that charactic blood sugar spike.

Several factors influence a food 's glycemic index beyond just it s carbohydrate content. The type of starch present, thee demete of processing, cooking methods, ripenes, and even the physional form of thee food all play signiant roles determinang g how quickly it raises blood sugar levels. Understanding these variables specilarly important when comparant theng mott potatoes and regular potatoes.

Glycemic Index of Sweet Potatoes: A Independent Analysis

Sweet potatoes have arned a reputation a healthier considerativy to o regular potatoes, and their ir glycemic index values s support this claim. However, thee GI of sweet potatoes varies considerable dependiing on several factors, wigh cooking method being one of thee most mecanant.

Raw and Minimally Processed Sweet Potatoes

Badania wykazały, że ten słodki potas jest bardzo niski w przypadku procesu produkcji, a stan ten ma zadziwiające niskie wartości glicemic index. Dehydrat i raw sweet potato flesh had a low glycemic index (41 ± 4,0 and32 ± 3,0, respectively). Wyłącznie dla tych produktów, które są cenne, make raw swet potatoes an excellent choice for blood sugar management, though they ary are rarely consumed in this form due to palatability digestibility concerns.

Te low GI of raw sweet potatoes can be actribed to their ir intact cellular structure and thee presence of resistant starch, which resists digestion in thee small injuty. Additionally, sweet potato skin contains compounds that may help moderate blood sugar response, contribution to thee overall lower glycemic impact.

Boiled Sweet Potatoes

Boiling is one of thee most most conduction methods for sweet potatoes and generally results in favorable glycemic index values. When boiled for 30 minutes, sweet potatoes have a low GI value of about 46, but when boiled for just 8 minutes, they have a medium GI of 61. This demonstrantes that even the duration of cookin cain accortantly impact thee glycemic responses.

Samples prepared the processed by boiling had thee lowess GI (41 ± 5- 50 ± 3), while those processed by baking (82 ± 3- 94 ± 3) and roasting (79 ± 4- 93 ± 2) hade the highest GI values. The longer boiling time allows for more controlled starch gelatynization while maintaing thee integraty of fiber and meat help moderate glucose absorption.

A boiled sweet potato comes in closer to 44, making it an excellent choice for those monitoring their ir blood sugar levels. The boiling process appears to conservee more of thee sweet potat 's beneficial contributies compared tár high-heat cooking methods.

Steamed, Baked, andMicrowaved Sweet Potatoes

Kór sweet potatoes are exposed to higher temperatures or different cooking methods, their glycemic index incodes. Steaming, baking, and microvaving produced average GI scores of 63, 64, and 66, respectively. These values place cooked coked potatoes in them medium glycemic index category, which is still consibible better than many starchy food.

Te umiarkowane GI values of steam, baked, and microwaved sweet potatoes make them approable for most moste equile, including those with with diabetes, when n consumed in appropriate portions. Heating breaks down starch granules tlo allow amylopectin and amylose to be more reily digested by patic amylase, which theritically should the glycemic indox of sweet potato.

Despite thee increase in GI wigh these cooking methods, sweet potatoes remain a dietiotious choice. Baket sweet potatoes have a signitantly higher glycemic index than coolg form, with sweet potatoes that have beene peeled and baked for 45 minute have a GI of 94, making them a highe-GI food. This dramatic prevoie highlights thee importance of choosing appropriate cooking meods wheun glycemic controil ion priority.

Fried Sweet Potatoes

Sweet potato friencs have establishly popular as a perceived healthier incorporative to o regular french fries. However, their glycemic index tells a more complex story. Sweet potatoes that have been peeled and fried in vegetables oil typically have a GI of around 76, placing them im im im the high glycemic index category.

Compared with roasted or baked versions, fried sweet potatoes have a slightly lower glycemic index due te presence of fat. The fat content in fried foods slow s gastric emptying and thee rate at which carbohydates are absorbed, providing a modest buffering effect on blood sugar response. However, this doesn 't make fried potatoes a heath food, aos the added calories and potential formation of harful comunds during frying offset anycuc favits.

Why Sweet Potatoes Have Lower GI Values

Several factors commit to sweet potatoes assis; generally lower glycemic index compared to regular potatoes. White potatoes are high in amylopectin, a fast- digesting starch, while sweet potatoes contain more amylose, which digests more slowly. This difference in starch composition is fundamental tu concepting why sweet potatoes produce a more moderate blood sugar response.

Sweet potatoes contain natural sugars like fructose and sucrose, which raise blood sugar more slowly than the pure glucose starches found in white potatoes. Additionally, antioksydants andd polyphenols in sweet potatoes (especialle beta- carotene) can slow digestion and blunt blood sugar spikes. These bioactive thatt support overalt havant.

Glycemic Index of Regular Potatoes: What the Research Shows

Regular potatoes, also known a s white potatoes or Irish potatoes, have long been critizized for their high glycemic index. However, thee reality is more nuanced, with configent variation based on variety, cooking method, and preparation techniques.

Variety andMaturity Effects

Nie all regular potatoes are created equal it comes to glycemic impact. GI values ranged frem 65 + / -9 (canned new potatoes) to 10 + / -15 (boiled Desiree potatoes), glukose = 100. Thi extreminable range demonstranges that potato variety plays a cracial role in determinang glycemic response.

Różnicrent potato vilgars contain varying ratios of amylose to amylopectin, different contributs of resistant starch, and diverse fiber contents. These compositional differences translate into conquirantly differents effects on blood sugar levels. New potatoes, which are comembed earlier in the growing seron, tend to have different starch ch criteristics than fuly mate potatoes.

Boiled Regular Potatoes

Boiling is generally the cooking methodt thatt produces thee lowett glycemic index for regular potatoes. A boiled white potato has a GI of arond 82, which is still considered high but represents thee lower end of thee spectrum for regular potatoes. Boiled and roasted potatoes have thee lowett GI (both 59) contriing tsome studies, though values can vary basecific varietene varietene varietene and premitation exptexes.

Te boiling process pozwala some starch ch to leach out into the cooking water, effectively reducing thee total carbohydrante content of thee potato. Additionally, boiling at lower temperatures compared t o baking or frying results in less complete starch gelatinization, which can help moderate thee glycemic response.

Baked and Roasted Potatoes

Baking and roasting potatoes at high temperatures signitantly increates their ir glycemic index. Baked potatoes are higher (69) and mashed and stant potatoes have the highess GI (78 andd 82, respectively). The high, dry heat of baking causes extensive starch gelatinization, making the carbohydates highly accessible te digine enzymes.

Mashed and boiled potatoes have higher Gies than fried, microvaved, or baked potatoes, primaryly because of thee detrome of gelatinization and physical changes to thee microstructure caused by these cooking methods. The mechanical distortion of thee potato 's cellular structure during mashing preventes the surface area acvantable for enzymatic digestion, leading to faster glucose absorption.

Fried Potatoes andFrench Fries

French fries andd teir fried potato products present an interesting case in terms of glycemic index. While frying events at very high temperatures, the e presence of fat ande formation of resistant starch on thee potato 's surface can actually moderate the glycemic responses somethhaft compared to baked or mashed potatoes.

Boiling, microwaving, baking, and deep-fat frying alter te RS content of potatoes by 2,9%, 7,3%, 6,2%, and 9,1%, respectively. The higher resistant starch content in fried potatoes contributes to a slightly lower glycemic impact, though gh the health hairt drawbacks of fried foods generally out weigh this modest benefitifit.

Mashed andInstant Potatoes

Mashed potatoes, pyłkarly instant varieteies, the highest glycemic index forms of potato preparation. The extensive processing involved in creating instant mashed potatoes breaks down thee starch structure completely, making it extremely esy to digest andd absorb rapidly.

Te uproszczone act of mashing thee potato (you are making thee potato bits smaller and finer) makes it mory quickliy digestible thus the glycemic index is higher. This mechanical breakdown eliminates thee need for your digpete system to work as hard to breakk down the food, resutting in faster glucose absorption and higher blood sugar spikes.

Direct Comparaizon: Sweet Potato vs Regular Potato Glycemic Index

When comparing sweet potatoes andregular potatoes side by side, thee differences in glycemic index premee clear. Sweet potatoes consistently demonstrante lower GI values across most preparation methods, making them thee better choice for blood sugar management.

Boiled Comparason

Te mosty dramatyc difference appears when a boiled sweet potato comes in closer to o 44. This presents nexly a 50% reduction in glycemic impact, making boiled sweet potatoes a contribuantly better option for maintaing stable blood sugar levels.

For individuals wigh diabetes or those following a low- glycemic diet, this difference is fasional and can have contribul effects on daily blood sugar management. The lower GI of boiled sweet potatoes means they can be indicated into meals more liberaly without cauding problematic glucose spikes.

Baked Comparason

When Baked, both potato type see signiant increases in their glycemic index values, though gh sweet potatoes still l generally maintain an facivage. However, the gap narrows considerable with high-heat cooking methods. Baket sweet potatoes can reach GI values in the 90s, approaching those of baked regular potatoes.

This convergence at high temperatures supgests that cooking methods may be even more important than potato type when it comes to glycemic control. Choosing gentler cooking methods like boiling or steaming can make a bigger difference than simple selectin g sweet potatoes over regular potatoes.

Nadmiar Glicemic Impact

Across all preparation methods, sweet potatoes tend to have a lower glycemic index than regular potatoes. Thii faciligage stems from their different starch composition, higher fiber content, and the e presence of bioactiva compounds that help moderate glucose absorption. However, the magnitude of this difference varies consibible based ow thee potatoes are prepared.

Nie ważne, że ten glicemic index is juss on e factor to consider when n evaliating thee health impact of these foods. Both sweet potatoes andd regular potatoes offer valuable dietects, including ding potassium, diffin C, and various B presents. The key is understang how to prepare and consume them in ways that support your health goals.

Te Role of Cooking Methods in Glycemic Response

Cooking methood emerges as one of thee mott critial factors influencing thee glycemic index of both sweet potatoes and regular potatoes. Understanding how different preparation techniques affect starch structure and digestibility can help you make better choices in thee couchen.

How Heat Affects Starch Structure

Tese cooking methods modify the chemical, physical, and enzyme changes to o thee tuber starch content, eventually affecting the GI. When potatoes are heated, thee starch ch granules absorb water and swell in a process called gelatynization. This makes the starch more accessible to digestione enzymes, preventing how quicly it can be broken down into into glucose.

Te desery of gelatinization depends on temperature, nawilżone content, and cooking duration. Hiper temperatures and longer cooking times generally lead to more complete gelatinization and higher glycemic index values. This explains why baked potatoes, which are cooked at high temperatures for extended perios, have such high GI values.

Oporność Starch Formation

It has has been demonstranted that the e consumption of RS is negatively correlated with high postprandial blood levels. Resistant starch is a type of starch that resists digestion in thee small inheine and instead ferments in thee large inheeine, were itt acts more like fiber than a typical carbohydrate.

Różnicrent cooking methods produce varying compatits of resistant starch. Frying tends to create more resistant starch on thee potato 's surface due te te high temperatures andd the interaction witch oil. However, this doesn' t necessarily make fried potatoes a healthy choice due te te added fat and calories.

Thee Cooling Effect: A Game- Changer for Glycemic Index

One of te most fascinating discveries in potato glycemic index research ch involves thee effect of cololing cooked potatoes. Cooling and cold storage, despite reheating, lowedd Gies of potato products by about 25%. Thii facilial reduction events thripg a process called retrogradation.

Jeśli to jest to, co jest w środku, to nie jest to normalne, że nie ma to sensu.

Te praktyki zastosowania of this finding is signitant. Przygotowanie do potato salad with cooled potatoes, or simple cooking potatoes ahead of time and lodlodówkę, że before consumption, can sostially ally reduce their glycemic impact. This change is so signitant that cooled potatoes have a low glycemic indox; a big change from their normally high glycemic values.

Even more interesting, reheating potatoes will increase their ir index again, but repetiing thee cycle of coloying and reheating increases thee meant of resistant starch, they lowering their glycemic index. This means that resistead that potatoes that have haven cooled and reheatd mate actually be better for blood sugar control than slo swieczny coked potatoes.

Optimal Cooking Methods for Lower GI

Based on thee research, several cooking strategies emerge as optimal for minimizing glycemic impact:

  • Xi1; Xi1; FLT: 0 Xi3; Xi3; Boiling for extended perips Xi1; Xi1; FLT: 1 Xi3; Xi3;: Longer boiling times reduce the GI further, making this thee preferred cooking methode for both potato type.
  • Xi1; Xi1; FLT: 0 Xi3; Xi3; Steaming Xi1; Xi1; FLT: 1 Xi3; Xi3;: Provides moderate GI values while conserving dieteents better than boiling.
  • Xi1; Xi1; FLT: 0 Xi3; Xi3; Cooling after cooking Xi1; Xi1; FLT: 1 Xi3; Xi3;: Lodówka cooked potatoes before consumption can reduce GI by colomately 25%.
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Understanding Glycemic Load: The Complete Picture

While glycemic index is valuable, it doesn 't tell thee whole story about how a food affects blood sugar. Glycemic load takes into account the quality of carbohydrates (GI) and the quantity ty consumed in a typical serving.

Co z Glycemic Load?

Thee glycemic load (GL = GI * digestible carbohydrate g / serving) reflects better thee effect of an entire day 's food intake on changes in blood glucose levels. A food can have a high GI but a low GL if it contains relatively few carbohydrantes per serving, or vice versa.

For potatoes, both GI and GL tend to be signitant because they contain designate of carbohydrantes per serving. A medium potato typically contains 30- 40 grams of carbohydrantes, which ch means even moderate GI values can translate into contrifol glycemic loads.

Portion Control andGlycemic Load

One of te most practical ways to managene glycemic load is thugh portion control. It 's important to o portion any high- carb food in blood sugar management, and potatoes are a high- carb food. Limiting how mush you eat at one te time will help avoid spikes.

Rather than eliminating potatoes entirely, consider reducing portion sizes and balancing them with teir foods. A smaller serving of potato combined with protein, healty fats, and non-starchy vegetables will have a much lower overall glycemic impact than a large serving of potato alone.

Nutritional Comparason Beyond Glycemic Index

While glycemic index is important, it 's nott the only factor to consider when n choosing between potatoes andd regular potatoes. Both offer valuable dieteents that contribute to overall health.

Vitamin andd Mineral Content

Sweet potatoes are exceptionally rich in beta- carotene, which the body converts to o contribun A. A single medium sweet potato can provide more than 400% of thee daily recommended intake of contribuin A. They also contain good accords of contribun C, manganese, and sevilal B contribuins.

Regular potatoes, while lower in Johannin A, are excellent sources of potassium, difficin C, and visinin B6. They also contain more protein per serving than sweet potatoes. Both potato type provide important minerals like magnesium and fosforus.

Fiber Content

While sweet potatoes have only about 1 gram more fiber cup than white potatoes, they y have a much lower glycemic index (GI) and glycemic load (GL). Thies suggests that factors beyond just fiber content composite to te glycemic diverces between these two foods.

Te fiber in both potato type is concentrated in thee skin, making it beneficial too consume potatoes with their chins intact when possible. The fiber helps sloww digestion, promotes feelings of fullness, and supports digustate health.

Właściwości przeciwutleniacza

Sweet potatoes contain a variety of antioksydants, including beta- karotene, antocyanins (in purple varieties), and various polyphenols. These compounds provide anti- efficinatory benefits and may help protect against chronic diseases.

Regular potatoes also contain antioksydants, though in different type andd compats. Purple and red potato varieties are pyllarly rich in antocyanins and d texter plant compounds. The antioksydant content varies by variety and is generally higher in colored-flesh potatoes.

Practical Strategies for Blood Sugar Management

Rozumiem, że glicemic index of potatoes is valuable, ale appliying this knowledge in practical ways is what makes a real difference in blood sugar management andd overall health.

Combinaing Potatoes with Other Foods

To jest potatoes are considered high glycemic and blood-sugar-spiking is because they have a lote of cars, little protein and fiber, and even less fat. So when you eat potatoes by themselves, thee cars quickly enter thee blood, causing blood sugar to rise fass.

Te solution is to pair potatoes with foods that slow digestion and moderate blood sugar response. Adding protein sources like chicken, fish, eggs, or legumes to a potato- based meal consignitantly reduces the e overall glycemic impact. Healthy fats from sources like olive oil, avocado, or nuts also help slo w carbohydrohydatate absorption.

Włączając plenty of non-starchy wegetary with potato dishes adds fiber and dietients while diluting thee glycemic load of the te meal. A plate that 's half vegetables, a quarter protein, and a quarter potato will have a much more moderate effect on blood sugar than a plate dominate by potatoes.

Przygotowanie Techniki do Lower GI

Several preparation techniques can help reduce the glycemic impact of potatoes:

  • Reas1; Reas1; FLT: 0 + 3; Reas3; Rinsing and soaking presendi1; Respon1; FLT: 1 + 3; Respondig and / or soaking are ways to remove starch before cooking. Even more starch can be removed by y peeling and cutting them first. This reduces the total carbohydarte content.
  • Reference 1; Reference 1; FLT: 0 Reference 3; FLT: 0 Reference 3; FLT: 0 Reference 3; Cooking and cool 1; FLT: 1 Reference 3; FLT: Reference 3; FLT: Reference 3;: Reprere e potatoes in advance and lodówką them to promote resistant starch ch formation.
  • Xi1; Xi1; FLT: 0 Xi3; Xi3; Adding acid contribuents Xi1; Xi1; FLT: 1 Xi3; Xi3;: Vinegar or lemon juice in potato salad not only adds flavor but may help moderate blood sugar response.
  • Xi1; Xi1; FLT: 0 Xi3; Xi3; Keeping skins on Xi1; Xi1; FLT: 1 Xi3; Xi3;: The skin contains fiber and dieteents that help slowan digestion.
  • Xi1; Xi1; FLT: 0 Xi3; Xi3; Choosing smaller portions Xi1; Xi1; FLT: 1 Xi3; Xi3;: Start with a half-cup serving and adjuss based on your individual tolerance.

Timing andFrequency

Kiedy ty masz potatoe 's can also feefect they ir impact on blood sugar. Consuming them as part of a balanced meal than as a snack helps moderate thee glycemic responses. For mellie with diabetes or insulin resistance, eating potatoes earlier ithe day when insulion sensitivity tents to o be higher may be preferable to eveng consumption.

Częstotliwość maters too. While potatoes can be parte a healthy diet of a healthy diet, reliing on im as a daily staples may noy for everone, specilarly those with blood d sugar concerns. Rotating between different carbohydrate sources - including ding melt root vegelables, whole grains, and legumes - providevideves dietional variety and helps prevent excessive glycemic load.

Special Consignations For Different Health Conditions

Diabetes Management

For individuals wigh diabetes, choosing lower glycemic index foods is specilarly important for maintaing stable blood sugar levels. Consumption of boiled sweet potatoes may minimize thee risk of postprandial blood glucose spikes, thereby reducing diabetic andd cardiovascular disease indicees andthus may provel tbo more efficacious in thee management of type 2 diabetes etes indivitus.

This doesn 't mean regular potatoes must be completely avoided, but they should d be consumed mindfuly, in appropriate portions, and prepared using methods that minimize glycemic impact. Working wigh a registered dietitian or certifified diabetets educator can help develop an individualizad approvach to including potatoes in a diabetetes management plan.

WAŻNE ZARZĄDZANIE

Te relacje between glycemic index and wag management is complex. High- GI foods can promote hunger and overeating by causing rapid blood sugar flucations, but they 're note inherently fattening. Potatoes are actually quite satiating per calorie, which can support wage management when consumed in appropriate portion.

Te key is preparation methood. Boiled or steamed potatoes with out added fats are relatively low in calories and can be part a weight loss diet. However, fried potatoes or those prepared with large contributs of butter, sour cream, or chee aye calorie- dense and may hinder weight management event empresses.

Athletic Performance

For athletes and highly activels individuals, thee glycemic index of potatoes takes on different consignace. Hiper GI foods can benegal for rapid clygogen replenishment after intense exercise. In this context, thee quick- digesting carbohydates in baked or mashed potatoes might actually be evageous.

However, for pre- experisise meals, lower GI options like boiled sweet potatoes may provide more sustaged energy. The optimal choice depends on timing, experisise intensity, and individual tolerance.

Common Myths andd Myceptions

Myth: All Potatoes Are Bad for Blood Sugar

This oversimplification ignores the signitant variation in glycemic response based on potato type, variety, and preparation methood. While some potato preparations do do do hava high glycemic indices, other s - specilarly boiled sweet potatoes and cooled regular potatoes - can be builtated into a blood sugar- friendly diet.

Myth: Sweet Potato Fries Are a Health Food

Despite their ir dietionals over regular potatoes, sweet potatoes lose much of their ir benefit when fried. The high glycemic index of fried sweet potatoes, combined with added calories from oil andd potential formation of harmful compounds during high-heat cookine, means they should be they they they they therapered ates ain casional douvence rathen a hauth food.

Myth: Glycemic Index Is thes Only Factor That Matters

While glycemic index is important, it 's just one piece of thee dietional puzzle. Both sweet potatoes and regulator potatoes offer valuable dietetes, and their ir place in a healty diet depends on overall dietary Pattern, portion sizes, preparation methods, and individuaal hault status. A balances approvach that consides multiple dietional factors is more benefitial than focuing solely on GI.

Making thee Right Choice for Your Health Goals

When deciding between sweet potatoes andregular potatoes, consider your individual health goals, preferences, and districtances. For most deatle concerned with blood management, sweet potatoes prepared red by boy boiling or steaming offer thee best combination of low glycemic index and dietional value.

However, regular potatoes should don 't dispressed entirely. When prepared respectant - boiled andd cooled, consumed in moderate portions, and paird with protein and vegetables - they can be part of a healty diet. The key is understang how different preparation methods feult their glycemic impact and making informed choices acceptingly.

For individuals wigh diabetes, prediabetes, or insulin resistance, prioritizing lower glycemic index options like boiled sweet potatoes make sense. For those with out blood sugar concerns, variety in potato choices andd preparation methods can provide e dietional diversity while still supporting overall health.

Conclusion: Thee Verdict on Potato Glycemic Index

Te dowody wskazują, że słodkie potatoe generally mają a lower glycemic index than regular potatoes, zwłaszcza kiedy bulion ropa para. This make them thee better choice for blood sugar management and metabolic health. However, thee story is more nuaccord than upraly declaration one potato superior to thee exair.

Cooking methood emerges as perhaps the mocht critical factor influencing g glycemic responses. Boiling produces thee lowess GI values for both potato type, while baking andd frying result in thee highess. The discvery that cooling cooked potatoes signitantly reduces their glycemic index offers a practival strategy for enjourrequiling potatoes while minimiziing blood sugar impact.

Both sweet potatoes and regular potatoes can be a healt diet whether n consume mindely. The key is understang how to prepare them im im im im im im im ways that support your health goals, combinang them with wich comear that moderate glycemic responses, andd consuming them in appropriate portions. By approvying the prinse prinse foready in this guides, you can consupporting thee dietional benevalits and af taste of potatoes which maining stable sur levels and supporting overtl havalth.

For more information on manaving blood sugar through gh diet, visit the present 1; dis1; FLT: 0 contribution 3; dissource 3; American Diabetes Association 's guidee to o glycemic index dis1; dissource 1; FLT: 1 contribution 3; or exprecore dis1; dissource 1; FLT: 3 contribution 3; conclussive glycemic index datase dis1; FLT: 3 contribunal 3;