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The Glycemic Index

A carbohydrate is a carbohydrate, right? No! Not all carbohydrates are created equal. :) Some carbohydrates have a different effect on our body and blood glucose levels.

The glycemic index (GI) ranks carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbohydrates means there are smaller changes in our blood glucose and insulin levels than high GI foods. Low GI diets are known to be of benefit in controlling blood glucose levels in diabetics and those at risk of diabetes.

Video: How to Follow a Low Glycemic Index Diet

I liked this short video and the good explanation of what the glycemic index is. She also shares what it means to be on a low GI diet and the foods to avoid and enjoy to follow it.

GI index foods

This is a small list of the 3 categories of GI and some common foods in each.

  • Low GI is considered 55 or less – these foods include most fruits and vegetables, oatmeal, whole grain breads, pasta, legumes, yogurt, milk and brown rice.
  • Medium GI is 56 to 69 – these foods include whole wheat products, basmati rice, sweet potato, table sugar, most white rices.
  • High GI is 70 and over – these foods include corn flakes, rice krispies, baked potatoes, taco shells, rice crackers, pretzels, watermelon, croissants, white bread and cakes. Straight glucose is 100.

A low GI diet

A balanced diet that is high in fruits and vegetable is always a good healthy diet! If you want to follow a low GI diet then avoid most processed and packaged foods and stick with unprocessed foods.

There are many websites that have information on low GI diets. I liked the Carbs Information website for a list of common foods and their GI. The Sydney University Glycemic Index Research Service also has a website that is full of information on GI.

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Kellie is 37 years old and together with her brother Steve makes up the My Health Software team.

She helps on the websites and gathering news for the programs. Kellie worked in the medical industry prior to having her two children (8 and 6) and has a strong interest in self awareness and management of health conditions.


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