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Glycemic Index

Posted by on Aug. 13, 2014 at 8:40 PM
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Limiting your intake of high glycemic index (GI) foods with low and moderate GI foods is the first step to starting a low glycemic diet.  Low GI foods only cause a gradual rise in glucose and limit spikes in insulin.

Glycemic load (GL) takes a foods GI and factors in portion size and the raw amount of carbohydrates.  Many users feel that the glycemic load is a more accurate method of following a glycemic index diet, as it moderates food amounts in grams / ounces with respect to carbohydrates and fiber.  

Carbs with a low GI (0-54) or GL (<10) help you feel less hungry, provide you with more energy, and can lead to weight loss and provide a reduced risk of diabetes.

Glycemic Food List

With the GI, it's all about the quality of carbohydrates, not the quantity (though if you are wanting to include both GI and 'quantity', you should stick with GL foods of < 20).  If you're just getting started on the GI diet, you may want to print or link to this reference.

Understanding how your body breaks down carbs and the impact of blood sugar and subsequent counter-acting release of insulin is the very core of the glycemic index process.  For a quick recap of how blood sugar interactions work, be sure to read our tutorial and learn how & why these are important.

High GI Foods = GI of 70+ (Try to avoid.)
Medium GI = 55 – 69 (use caution.)
Low GI = 0 – 54 (foods with a low GI score)

Many nutritionists prefer to look at the Glycemic Load (GL) rather than just the Glycemic Index (GI) for individual foods.  That's because the load of a food also incorporates the quantity of carbs per serving.  They're both simple scores you can look for, so it's easy to get started.

Check out the chart to get started today!

by on Aug. 13, 2014 at 8:40 PM
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Replies (1-9):
LadyHawk70
by on Aug. 13, 2014 at 8:50 PM
1 mom liked this

I jotted this down at the Doctor's today as well:

Diabetics should eat only 50% of carbs in a day.

Diabetics should also eat more chicken, turkey, apples and cherries (or fruits from the Low GI)plus high fiber foods because they are absorbed much slower into the bloodstream than other foods.

Drinking 8oz glasses of water 8 times a day also helps the kidneys flush out more sugar from the body and can also help when a diabetic is experiencing hyperglycemia.

MissMackiesgg
by Bobbi Owner on Nov. 24, 2014 at 10:10 AM

cornucopia

MissMackiesgg
by Bobbi Owner on Feb. 26, 2015 at 3:46 PM

bump

MissMackiesgg
by Bobbi Owner on Apr. 1, 2015 at 10:39 AM

thank you

MissMackiesgg
by Bobbi Owner on May. 14, 2016 at 12:17 PM

woohoo

blessedfamily06
by on May. 15, 2016 at 2:53 PM
Awesome info
MissMackiesgg
by Bobbi Owner on May. 27, 2016 at 10:38 AM

driving

MissMackiesgg
by Bobbi Owner on Jul. 14, 2016 at 3:09 PM

doctor

MissMackiesgg
by Bobbi Owner on Aug. 14, 2016 at 6:53 PM

bump

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