Below is one version (of many) of the glycemic index. For improved carbohydrate metabolism, weight management, more energy, and better overall health, use the glycemic index as a guide when making food choices. Try to eat foods under 60 on the index, but remember just because a food like ice cream has a GI or 52, doesn’t mean to eat a lot of it! Again – the glycemic is only a reference guide. A diet of any food low on the GI is probably not healthy.
- Glycemic index is a measure of how much blood sugar stress a food creates, as well as insulin production.
- An individual who is insulin resistant will have a higher GI meal than one who is not.
- Lower glycemic index foods help create greater satiety and a more even flow of glucose into the blood.
- Fat, protein, and fiber content can all lower the glycemic index of a meal.
- Eating foods higher in the glycemic index is associated with age-related illnesses, immune dysfunction, cardiovascular problems, and many other health issues.
- American foods are much higher in the glycemic index than other countries, as you can see from the few examples below.
Try to eat foods that rate between 60-90; best choices are below 60 on the index.
|Grain and Cereal Products (most of these are not healthy!)|
|Whole Grain Bread||52-73|
|Cereals (most of these are not healthy!)|
|Orange Juice (USA/other countries)||81/66|
|Vegetables and Starches|
|Canned Baked Beans||69|
|Whole Milk (USA/Italy)||57/15|
|Soft Drinks (USA/other countries)||95/76|
Some information taken from The American Journal of Clinical Nutrition (Vol. 76, No. 1, 2002) and MAF BioNutritionals, LLC