The Glycemic Index Experiment
diabetes fiber glucose load glycemic index low gi pcos weight loss Jul 03, 2024![Picture of a smoothie bowl](https://kajabi-storefronts-production.kajabi-cdn.com/kajabi-storefronts-production/file-uploads/blogs/2147510468/images/af3777-dd5-34d7-357b-6cb7e2ac41a_Purple_Cream_Smoothie_Bowl_Case_Minimalist_Instagram_Post_1_.png)
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
Food | GI |
---|---|
White Bread | 75 |
French Baguette | 95 |
Cornflakes | 81 |
Rice Krispies | 82 |
Instant Oatmeal | 79 |
Baked Potato | 85 |
Rice Cakes | 82 |
Pretzels | 83 |
Soda | 63 |
Gatorade | 78 |
Candy (e.g., Skittles) | 70 |
Doughnuts | 76 |
Sports Drinks | 78 |
White Rice | 73 |
Jasmine Rice | 89 |
Watermelon | 72 |
Pineapple | 66 |
Melons (cantaloupe, honeydew) | 65 |
Jelly Beans | 80 |
Instant Mashed Potatoes | 87 |
Average Glycemic Load of 20 Common Foods
Glycemic load (GL) considers both the GI and the carbohydrate content of a serving size of food.
Food | GI | Serving Size (g) | Carbohydrate Content (g) | GL |
---|---|---|---|---|
White Rice | 73 | 150 | 45 | 33 |
Brown Rice | 68 | 150 | 42 | 29 |
White Bread | 75 | 30 | 15 | 11 |
Whole Wheat Bread | 71 | 30 | 12 | 9 |
Oatmeal | 55 | 250 | 27 | 15 |
Cornflakes | 81 | 30 | 26 | 21 |
Sweet Potato | 63 | 150 | 35 | 22 |
Baked Potato | 85 | 150 | 29 | 25 |
Apple | 36 | 120 | 15 | 5 |
Banana | 51 | 120 | 24 | 12 |
Carrot | 35 | 80 | 6 | 2 |
Chickpeas | 28 | 150 | 22 | 6 |
Lentils | 32 | 150 | 20 | 6 |
Milk | 27 | 250 | 12 | 3 |
Yogurt | 36 | 250 | 15 | 5 |
Orange Juice | 50 | 250 | 26 | 13 |
Spaghetti | 49 | 180 | 25 | 12 |
Corn | 52 | 150 | 27 | 14 |
Grapes | 59 | 120 | 18 | 11 |
Watermelon | 72 | 120 | 10 | 7 |
________________________________________________________________________________________________________________________________________
List of Low Glycemic Index Foods
Food | GI |
---|---|
Lentils | 32 |
Chickpeas | 28 |
Hummus | 6 |
Peanuts | 7 |
Kidney Beans | 24 |
Black Beans | 30 |
Apples | 36 |
Oranges | 42 |
Berries | 25 |
Grapefruit | 25 |
Plums | 24 |
Carrots | 35 |
Sweet Potatoes | 63 |
Whole Milk | 41 |
Greek Yogurt | 36 |
Oats | 55 |
Quinoa | 53 |
Barley | 28 |
Whole Wheat Pasta | 37 |
Tomato Juice | 38 |
______________________________________________________________________________________________________________________________________
Glycemic Index Makeover Example:
Food | GI | With Addition | GI with Addition |
---|---|---|---|
White Rice | 73 | With chia seeds and chicken | 50 |
White Bread | 75 | With avocado and turkey | 55 |
Potato | 85 | With broccoli and salmon | 55 |
Spaghetti | 49 | With ground beef and vegetables | 35 |
_______________________________________________________________________________________________________________________________________
For more GI Makeovers and meal plan ideas, click here for my FREE Downloadable e-book.
__________________________________________________________________________________________________________________________________________
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]
![](https://kajabi-storefronts-production.kajabi-cdn.com/kajabi-storefronts-production/file-uploads/blogs/2147510468/images/508daad-ff5a-f605-c4d2-564e11c4336_round_pic_head_shot.png)
Bestselling Author
Phone: 780-814-2983
[email protected]
www.kariecassell.com
Click here to discover THE DOMINO DIET
Customize Your Nutrition Tips & A Chance to Win my Book!
Check the boxes that apply to your request and you'll be entered into monthly Book Giveaway!
Don't worry, your information will not be shared.
We hate SPAM. We will never sell your information, for any reason.
Categories
All Categories 100-300 calorie snacks active active after meals adult snacks adutls alcohol andropause beauty bento box biotin blood sugars burnouot caffeine calories cancer chia cholesterol cold collagen cooking meals coumadin dairy free dehydration diabetes diet dietician dietitian digest don't like cooking easy meal ideas eating for one eating out electrolytes enzymes excercise fiber fight flight flexitarian flu frustration general healthy glucose load gluten free glycemic index habits hair headaches healing health coach health professional healthy ice cream substitute healthy lunch healthy prepared meals healthy size healthy snacks herbs hormones hot flash immune boost inflamation inflammation insomnia intervals iron absorption kid snacks kids leg cramps less than 500 life coach long-term low calorie low gi low sodium lower sugar make-ahead healthy meal compare menopause mental health mind body spirit mocktails muscle cramps nails nightshades nut free nutritionist nutritious meal pcos polycystic ovarian portion potassium prepare ahead produce raw fruit raw vegetables recipe rest digest create restless legs shape skin sleep sleep snacks smoothie snack meals sports step converter storing summer sunshine supersize tension tired turmeric under 500 calories vegetables vitamin vitamin d vitamin k vitamins warfarin weight weight lossStay connected with Nourishing News & updates!
![](https://kajabi-storefronts-production.kajabi-cdn.com/kajabi-storefronts-production/file-uploads/themes/2152946300/settings_images/5b63c4-cb57-ea75-e3da-64208c53bb70_58b88da0-ae27-4700-bb4d-2401141ee9a8.png)
Click the Button and customize your Nutrition Tips and You will be entered for my monthly Book Giveaway!
For Nourish to Flourish healthy tips and recipes, contact Karie!
![](https://kajabi-storefronts-production.kajabi-cdn.com/kajabi-storefronts-production/file-uploads/blogs/2147510468/images/508daad-ff5a-f605-c4d2-564e11c4336_round_pic_head_shot.png)
Bestselling Author
Phone: 780-814-2983
[email protected]
www.kariecassell.com
Click here to discover THE DOMINO DIET
Recent Posts