The Glycemic Index Experiment

diabetes fiber glucose load glycemic index low gi pcos weight loss Jul 03, 2024

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]

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.