Created by The University of Sydney, The Glycemic Index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent in which they raise blood sugar levels after eating. Following this index can help you lose weight and maintain a healthy lifestyle as well as help fight type-2 diabetes.
Understanding the GI
The Glycemic Index foods based upon a 100 point scale with high numbers being related to foods that elevate blood sugar levels rapidly and low numbers being foods that digest and absorb slowly.
Categorization of the GI
High: 70 and Up
Medium: 56 to 69
Low: 55 and Under
HIGH GI FOODS
High GI ranking foods digest and absorb quickly. This means that you are hungrier again sooner and an elevation of blood sugar occurs, leading to a possible drop in energy.
A few examples of High GI foods:
- Mashed potatoes
- White Breads
- White Rice
- Ice Cream
LOW GI FOODS
Low GI foods have characteristics of digesting slowly, keeping your appetite at bay longer. This is why low GI foods have been associated with weight loss. These foods produce a gradual rise in blood pressure and insulin, which not only prevents the energy drop but also has proven health benefits. A few of these benefits include a reduction in the risk of Type 2 Diabetes, improved mood, increased energy, and prevention of diseases such as coronary heart disease and breast cancer. Following a low GI diet can also improve both glucose and lipid levels in those with Type 1 & 2 Diabetes.
A few examples of Low GI foods:
- Soy Milk
For a sugar alternative that ranks as an absolute 0 on the GI scale (completely safe for diabetics)* check out Stivii. Sweeter than sugar, Stivii is formed from the Stevie plant. Use in place of sugar for your morning coffee and feel the difference.
Check out how your favorite foods rank up on the GI scale:
What are some of your favorite low GI Foods?
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.