The Glycemic Index Experiment

Low-Glycemic Index (GI)

From Weight loss to Polycystic Ovarian Syndrome (PCOS) to Diabetes, Heart Disease and more, in my 30 years as a Dietitian, I can say, the low Glycemic Index (GI) diet, is worth the experiment.  

What is the Glycemic Index (GI)?

The glycemic index (GI) is a ranking system for carbohydrates based on their impact on blood glucose (sugar) levels. Foods are rated on a scale from 0 to 100, with pure glucose given a reference score of 100. Foods with a high GI are rapidly digested and absorbed, causing a swift increase in blood sugar levels. Conversely, foods with a low GI are digested and absorbed more slowly, resulting in a gradual rise in blood sugar levels.

How does the GI approach apply in Everyday Eating?

Weight Management:

• Low-GI foods can help you feel full longer, reducing the likelihood of overeating and aiding in weight management. Not to mention, they are often higher in fiber for even more healthy benefits.

Hormone Balancing:

• Stable blood sugar levels can help regulate hormones such as insulin, which plays a crucial role in metabolism and energy storage.  Specifically, those with fibromyalgia or metabolic syndrome may benefit from a low-GI diet. 

Pre-Diabetes and Diabetes:

• Managing blood sugar levels is crucial for individuals with pre-diabetes and diabetes. Low-GI foods can help prevent spikes in blood sugar levels and maintain better control.

Heart Disease:

• Diets that include low-GI foods have been linked to improved cholesterol levels and reduced risk of heart disease.

High Glycemic Index Foods: Examples

Average Glycemic Load of 20 Common Foods

Glycemic load (GL) considers both the GI and the carbohydrate content of a serving size of food.

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List of Low Glycemic Index Foods

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Glycemic Index Makeover Example:

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For more GI Makeovers and meal plan ideas, click here for my FREE Downloadable e-book.

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Low Glycemic Index - Meals & Snacks 

Day 1

Breakfast: Greek yogurt with berries and a sprinkle of chia seeds (GI: 40)
Snack: Apple slices with almond butter (GI: 35)
Lunch: Quinoa salad with mixed vegetables and grilled chicken (GI: 45)
Snack: Carrot sticks with hummus (GI: 30)
Dinner: Baked salmon with sweet potato and steamed broccoli (GI: 40)

Day 2

Breakfast: Oatmeal with sliced banana and walnuts (GI: 50)
Snack: Handful of mixed nuts (GI: 20)
Lunch: Lentil soup with a side of whole-grain bread (GI: 45)
Snack: Greek yogurt (GI: 36)
Dinner: Stir-fried tofu with brown rice and mixed vegetables (GI: 48)

Day 3

Breakfast: Smoothie with spinach, berries, and flax seeds (GI: 45)
Snack: Orange slices (GI: 45)
Lunch: Turkey wrap with whole-grain tortilla, avocado, and veggies (GI: 40)
Snack: Handful of grapes (GI: 59)
Dinner: Grilled chicken with quinoa and roasted vegetables (GI: 45)

For additional Meal and Snack Ideas, SUBSCRIBE to my Newsletter and Webinars and or my FREE 7-Day Low-GI Menu Download. 

The glycemic index is a valuable tool for managing blood sugar levels and improving overall health. By choosing low-GI foods and combining foods to lower the GI of meals, you can support weight management, hormone balance, and more.

Please note that customized menus are also available to include food preferences and or allergies.  Reach out to Karie   Ph or TEXT 780-814-2983   [email protected]