Glycemic Index - Beginners Guide

​Glycemic Index - Beginners Guide

Do you find that you are hungry as soon as you get to work and end up snacking on biscuits?

Or do you find by 3pm you have no energy and again you're reaching for a sugary treat?

This could be because you are choosing foods with a high glycemic index and not a low one. Bamboozled?? Don't worry, carry on reading to find out what i'm talking about :)

Carbohydrates are one of three essential nutrient groups necessary for survival. The other two are proteins and fats.

Carbohydrates are the primary source of ENERGY for the body.

The body converts carbs into glucose, which then enters the bloodstream to fuel the body’s cells.

FAST RELEASE CARBS OR HIGH GI FOODS

These release glucose into the bloodstream rapidly, causing a spike in blood sugar levels.

SLOW RELEASE OR LOW GI FOODS

These foods provide a slower and more sustained release of energy.

Carbohydrates are found in breads, cereals, fruits, vegetables, and dairy products. They’re an essential part of a healthy diet.

Not all carbs are the same. Different types have different effects on blood sugar.

THE GLYCEMIC INDEX - GI

The glycemic index (GI) is a measurement system that ranks foods according to their effect on your blood sugar levels.

The three GI ratings are:

Low: 55 or fewer

Medium: 56–69

High: 70 or more

Foods with a LOW GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.

Foods with a HIGH GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.

SMARTER FOOD CHOICES

FRUIT

Apples: 36

Strawberries: 41

Dates: 42

Oranges: 43

Banana: 51

Mango: 51

Blueberries: 53

Pineapple: 59

Watermelon: 76

VEGETABLES

Carrots (boiled): 39

Sweet potatoes (boiled): 63

Pumpkin (boiled): 74

Potatoes (boiled): 78

GRAINS

Barley: 28

Quinoa: 53

Rolled oats: 55

Couscous: 65

Popcorn: 65

Brown rice: 68

White rice: 73

Whole wheat bread: 74

White bread: 75

SUGARS

Coconut sugar: 54

Maple syrup: 54

Honey: 61

Table sugar: 65