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24.03.2014
Glycemic Index and Glycemic Load are measurements that need to be used together to get a complete picture of which foods will keep you full for the longest period of time and help you control your appetite throughout the day.
The Glycemic Index ranks carbohydrates based on how they impact your blood sugar level on a scale from 1 to 100. Foods with a low glycemic index are digested slowly and have a more steady impact on your blood sugar level (i.e. Foods with a glycemic load of 10 or less are low GL foods and foods with a glycemic load of 20 or more are high GL foods. Example: Pumpkins have a glycemic index of 72 which makes them a high GI food, however, they only have 6 grams of carbohydrate per 100 gram serving, giving them a low glycemic load.
This entry was posted in Uncategorized and tagged Glendale Dietitian, healthy eating, Nutrition, weight loss. Our low glycemic index chart shows foods with both low and high glycemic index values a€“ it is a complete list of values. An additional note a€“ the values in the table above are averages collected from several sources.
In addition to these simple steps, use the low glycemic index list above while shopping or eating out.
Foods with a glycemic index of 55 or less are low GI foods and foods with a glycemic index of 70 or higher are high GI foods.


While it tells you how quickly a carbohydrate impacts your blood sugar level, it does not take into account how much of the carbohydrate you’re actually consuming per serving and therefore how much of an impact it makes on your blood sugar level.
Be aware that certain types of foods might have different varieties that will have different GI. The shift to low glycemic index foods will give you a fighting chance to improve your health. During the initial phase every week eat 4 to 5 portions of fish without sauce, one or two portions of meat also without sauce, one or two eggs, and one or two portions of ham.
This is an important consideration because if you consume a high GI food that only has a few grams of carbohydrates in it, you don’t have to worry about impact on blood sugar level. These foods will generally make your blood sugar rise more gradually, which gives your body time to signal for a smaller and more gradual increase in insulin production. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. Foods with a high glycemic index are digested quickly and cause a more immediate spike in your blood sugar level (i.e. This means your body starts to digest the food and breaks it into sugar more slowly and evenly than with other foods. While these foods are OK in moderation, they are not considered to be low glycemic index foods.


We call these foods flooders, as they flood your body with sugar and they have a higher potential to cause cell damage due to the high sugar spike. The body takes longer to digest these types of foods and thus delays the sugar from entering the blood stream.
Further, some GI values can change due to differences in ripeness or age of the food a€“ food can be picked, stored and then consumed a year after picking or the day it was picked a€“ this age impacts the GI, as well as nutritional and vitamin content. Low-GI foods such as dried apricots, dark chocolate, fruit, whole-grain rice, and cheese have a GI less than 55. During phase 2 continue these habits but add one or two portions of daily products (preferably light) and one or two chocolate squares daily. These foods give you a burst of energy, followed by a plateau or crash which leads to hunger and cravings. High GI foods such as French fries, white rice, and watermelon have a GI greater than 70 and should be avoided.



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