Limiting your intake of high glycemic index (GI) ranked foods with low and moderate GI foods is the first step to starting a low glycemic diet and hypoglycemic safe nutrition plan. Low GI foods only cause a gradual rise in glucose and limit the spikes in insulin.
Carbohyrdates with a low GI (0-54) help you feel fuller, give you more energy, and can lead to weight loss and reduced risk of diabetes. It's all about the quality of the carbohydrates, not the quantity.
High GI Foods = GI of 70+ (Try to avoid. Keep as a reward.)
Medium GI = GI of 55 to 69. (Use caution. Avoid when possible.)
Low GI = GI of 0 to 54. (This is your target zone. Choose foods with a low GI value.)
Reference: Blood Sugar Chart
Note: Portion Size Actually Has No Impact on Glycemic Index Scores. GI refers to carb type, not quantity.
Glycemic Index Food List
Free South Beach / Glycemic Diet Profile Analysis | Glycemic Food List eBook (Instant Download)
| Category | Food Name | Glycemic Index | ||||||||||||||||||||||||||||||||||||||||||||||
| Vegetables | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Breads | Glycemic Index of Bread | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Meats / Chicken | Glycemic Index of Meat and Chicken | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Cereal | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Rice | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Cookies | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Crackers | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Dairy | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Fruits | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Pasta / Pizza | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Snacks | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Drinks | ||||||||||||||||||||||||||||||||||||||||||||||||
 |
|
| ||||||||||||||||||||||||||||||||||||||||||||||
Loading ...
Dear Reader:
I was recently diagnoticed as having a blood glucose level (102-fasting) that could be considered pre-daibetic. Therefore, I am using this as a warning to really improve my eating as well as my info on how to eat, and how often, and everyone seems to have to have a different opinion re: this. Would anyone want to share what a sample days menu might be, including carbohydrates, protein and fat percentage, and how many hours apart eating should be for optimal blood sugar and cholesterol health ?
Ben, yes it does matter whether it's one bite or a whole plate. A few bites of pasta would affect much much much lower than a whole plate full…
I've been looking for a comprehensive GI list and thus far this is the best I've seen. I can have my diabetic patients come here and get good information. Still looking for the ultimate list. Willing to work for it!!
I like that you included "packaged" food items to your list, especially the cereals, however it would be easier for the reader if they didn't have to do the math as some cereals are listed at 1 cup, 1/2 cup, 3/4 cup, etc. Why not use 1/2 cup across the board? Also, it would be nice if the lists had been sorted, either A-Z or lowest to highest on the GI scale.
Gabriele
Gabriele,
The size of the portion has nothing to do with the GI score of that particular food. This being the fact, I find it odd that they would even include sizes like 1/2 cup. Strange indeed, but for sure you should know that the GI of a particular food does not change, whether it's one bite or a whole plate full.