For anyone wanting to stay healthy, avoid diabetes and maintain a healthy weight, understanding the basic principles of glycemic index is crucial.
The glycemic index is a measurement that tells us what effect a food has on our blood sugar levels (glucose levels). The higher the raise in blood sugar (glucose), the more insulin is produced to signal the cells to store blood sugar. Over time this can lead to overall higher insulin levels which leads to inflammation, weight gain and reduces insulin’s effectiveness to help with the process of storing glucose.
The immediate effect of eating foods with a high glycemic index is called reactive hypoglycemia.
Foods with a low glycemic index on the other hand, will raise your blood sugar and insulin levels slowly, causing an equally slow drop in blood sugar. By making conscious choices regarding carbohydrate consumption you can influence your hunger and energy levels, your blood sugar balance, insulin levels and your cholesterol and triglyceride levels, your diabetes and cancer risk and your weight gain.
Eat low and medium glycemic index food regularly and reserve the high glycemic index foods for treats and special occasions.
About One Year to Better HealthWelcome to "One Year to Better Health; A 12-month approach to restore your health & help you achieve your wellness goals. Integrative Health Consults with Saskia Kleinert, CNC, CMTWhile the "One Year to Better Health" program is designed to get you to be healthy on your own, you might need help in tying it all together or to figure out how to deal with a stubborn health issue.
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If you have any questions or want to schedule an appointment, please contact me, click here or go to my website for more information. Fresh foods cooked at home make a huge difference, but picking foods that are low glycemic is key. Low-glycemic foods break down in the digestive system more slowly, producing only small fluctuations in blood glucose levels.
The glycemic index ranks foods on a scale of 1 to 100 on how they affect the body’s blood glucose levels. So, what are some popular low-glycemic foods and how can you start building a healthy relationship with them? About the Author: Melissa Fields is the former manager of USANA's Diet and Energy lines and the Fueling Fit blog on What's Up, USANA?
The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. So you’ve heard before how you should eat foods with a low GI but you think to yourself…what the heck is GI?!?!?!?! GI stands for Glycemic Index, which measures the effects that carbohydrates have on your blood sugar levels after eating a specific food. For those of you who would like to kick it up a notch & discover a diet in clean eating, low glycemic foods – I am here to help!


Feel free to print this list and keep it in your wallet for when you’re on that grocery floor.
KAMA FITNESS will not be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Don’t get tricked into thinking that high blood sugar is only something diabetics should worry about. The truth is that anyone can experience spikes in their blood sugar levels when they eat certain foods – and it’s not just candy, sodas and cakes that cause these spikes.
Having high blood sugar does not automatically mean you have diabetes. High blood sugar is only a symptom of diabetes.
The Glycemic Index (GI) is a numerical index that ranks carbohydrates based on their rate of glycemic response – the extent to which foods raise blood sugar levels after eating.
Replacing your intake of high GI foods with low and moderate GI foods is the first step to starting a low glycemic diet. Whether you are looking to lose weight, trying to reverse high blood sugar symptoms, or you are seeking an overall healthful eating plan, using the GI is a good starting place to achieve your goals. Keep in mind that it’s all about quality which means you should also consider the nutrient content of foods. Tagged with causes of high blood sugar, Fatigue, food, glucose, glycemic index food list, tired. Blood sugar levels raise after the consumption of any food that contains carbohydrates (sugars and starches). Reactive hypoglycemia occurs because the body produces a large amount of insulin to match the spike in blood sugar.
The result is that you feel full longer, take in fewer calories and are able to maintain a healthy weight. Glycemic Load is a somewhat more accurate tool to asses the impact of a carbohydrate on your blood sugar levels, but the exact same principles apply.
Unlike your doctor, I can spend an hour or more with you, asking questions, listening to you, and interpreting all the information I receive.
You’ve probably seen the many articles and posts that feature the worst foods imaginable, full of sugar, fat, and sodium.
Research shows that eating low-glycemic foods as part of a balanced diet is a healthy way to help control hunger and start losing weight.
They provide your body with consistent energy over a longer period of time, unlike refined and processed foods that can cause blood sugar spikes and the quick return of hunger, which in turn leads to overeating. Foods are measured on how much your blood glucose increases in the two or three hours after eating. I’ve provided a couple of resources below so you can check out the glycemic index on your favorite foods.
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Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels.


When food is higher in fiber it can slow the breakdown of digestion, which lowers the GI. Hard alcohol, such as vodkas, rums etc… are actually quite low on the GI, where beer is moderate on the GI.
The real danger is when your blood sugar levels stay high for extended periods of time, which can lead to diabetes or other serious health problems. In fact, an individual experiencing hyperglycemia (high blood sugar) could have no symptoms at all. The high amount of insulin results in the cells absorbing all of the blood sugar at once rather than slowly over a couple of hours. Aside from offering suggestions based on nutrition, lifestyle, aroma- and phytotherapy, I also act as a medical advocate, helping you figure out what type of test you need to get through your MD and how to best work with the results of those tests. Staying away from these is a no-brainer, but eater beware — home-cooked meals heavy in carbs can also derail your weight loss efforts in 2012. And don’t worry, this isn’t like those annoying click bait messages that fill up your spam inbox all day. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Most breads that are made with grains have higher amounts of fiber therefore have a lower GI than white breads. But, if you are familiar with the high blood sugar symptoms and recognize when you begin to experience them regularly, it can motivate you to take the necessary steps to get your blood sugar under control. You’ll get our healthy eating plan, find out why stress is so dangerous and what to do about it, learn how to get quality sleep, and much more!
Readers are advised to consult their own appropriate health professionals on any matter relating to their health and well-being. A food with a high glycemic index raises blood sugar higher and more rapidly than foods with a low glycemic index. Low GI food rankings are from 1 to 55, mid rankings are from 56 to 69, and high rankings are from 70 to 100. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). However 100% whole wheat breads are actually very similar to white breads, so opt for whole grain breads over whole wheat. If you answered “yes” to any of these questions, you could be experiencing high blood sugar symptoms. While the information found on this website is believed to be sensible and accurate based on the author’s best judgement, readers who fail to seek counsel from appropriate health professionals assume the risk of any potential ill effects.



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