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Limiting your in
take of high glycemic index (GI) ranked foods with low and moderate GI foods is the first step to starting a 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.)
Glycemic Index Food List
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Does anyone know what the gi count is on fresh coconuts.
Can anyone give me the answer about how white bread reacts on our blood sugar. I thought I understood that white breat turns almost into sugar - would this spike our blood sugar and how long would that spike last.
thanks for any help I can get. Deanna
I have been doing Weight Watchers over the last 15 or so months and have gotten rid of 63 pounds so far. During most of those months, I have tried to only eat fruits with a protein so that the GI load is lower, and other meals with lean protein, low GI veggies and a light rye bread (total of 22 gms, carbs for 2 slices), or brown rice, or a sweet potato or baked potato (occasionally)..
Do you have a GI index # for this kind of bread? Also what is the GI Index # for old fashioned oatmeal? Thank you so much for your help.
I am looking for a breakfast cereal.
The Index states: 1/2 C. of Shredded wheat – 83, (package indicates 0 grames of sugar) and
Special K 1 C – 54 ( package indicates 4 grames of sugar).
Can you explain this, I don't understand.
Bob – the glycemic index isn’t just about the direct sugar value. It’s actually more inclusive than that, and includes a reflection of the types of carbohydrates and their effect on blood sugar. Special K has slightly more sugar, but the types and amount of processing of the oats has a lower GI score than the lower sugar but more ‘simple’ carbs found in Shredded Wheat. Hope this makes sense.
Do sweeteners like Truvia and Stevia cause a spike in blood sugar as do other articial sweeteners?
I read that artificial sweetners like 'Slenda" have a higher g.i. does anyone know if this is true?
Just like Renae, I want to know if their is a comprehensive GI index. In other words, how can I find the GI of specific foods? (ie..Arnold's bread products, weight watchers ice-creams) Or are some items already labelled with GI info?
I have been floundering around for two hours trying to find out How I measure my GI. What is the intake limit I need to lose weight? How do I find out or calculate my limit? This is sooooo frustraining, Help
Hi Francie. It’s not a daily limit (like counting points with weight watchers). The GI of individual foods has to do with foods balance with insulin and digestion. Stick to moderate and low GI rated foods, and you should see results in weight loss.
What I need is a good comprehensive list of the GI and GL of fruits and vegies. For instance I Know that Peas and carrots together is pretty high on the GI index I would LIKE to know HOW high.
I am a cat's whisker away from being diabetic, with 4 imediate family members who have died from this disease, so I watch my GI closely.
Renae
Hi Renae,
I am an Australian dietitian, and strongly recommend this book from Amazon, written by one of the pioneers of the GI. http://www.amazon.com/New-Glucose-Revolution-Authoritative-Glycemic/dp/1569242585 If you make sure you have at least one low GI food at each meal and snack, and limit your high GI intake, assuming your pancreas isn't too damaged, your blood sugar should be managable.
Another helpful point many people don't know is that, if you consume something high GI with something low GI, the GI will be averaged, not added. i.e if you consume strawberries with some low fat yogurt, you will lower the overall GI of that meal than if you'd eaten the strawberries by themselves. Also, many items high in fat are low GI, because they take longer to digest. These are NOT a better choice most of the time! Avoid the extra fat where possible
Hope this helps
Lou
I have been diagnosed with Polycystic Ovarian Syndrome. Upon much research have found out that the GI is very important in controlling my syndrome. Thank you for the info! This will greatly help.
I am not diabetic but I am using the G.I. to monitor thngs that will help me lose weight and so far have lost 50 pounds. Thanks so much for this sight. I come here before going to the grocery store to check out if my choices are good or not.
what do you eat on a daily basis. I don't understand how to count the amount of the glycemic index yet. What do you eat for breakfast, lunch , dinner
Right now im on my first week of the Atkins diet. A friend suggested to me to try the GI Diet so here I am ,doing some research. So what I need to know is, how many GIs do I need to consume per meal or per day to loose weight? Or you can tell me how this diet really works.
Sincerely,
Gloria
Many of the foods listed include a portion size. Does that suggest that the glycemic index of a food changes as portion size changes?
I am very disappointed that there are no GI values for products without sugar, sweetened with Splenda. Surely the fact that they do not have sugar lowers their impact on blood sugar.
Actually, many of the studies from the glycemicindex.com and other sources have shown that splenda and other artificial sweetners, while not containing sugar, still cause a remarkable spike in insulin release. In some cases, the rise is surprisingly even greater than the non artificial blends. We’ll update more information on this shortly as we find better sources.