Low Glycemic Index Diet – It’s Easier Than You Think

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Low Glycemic Index Diet – It’s Easier Than You Think

A Low Glycemic Index diet is a diet that includes all three food groups – protein, fat and carbohydrates.

However, the carbohydrates eaten on this diet are ones that do not cause high blood sugar levels and an insulin surge after eating. (High levels of insulin are released in response to high blood sugar levels from certain types of carbohydrate foods.)

The rapid rise of blood sugar followed by quick plummet due to insulin is what is responsible for wearing out the pancreas, and can cause Metabolic Syndrome, Pre-diabetes, and Diabetes.


The Difference Between Low, Moderately High and High GI Foods

The Glycemic Index rates foods from 0 to 100, with foods rated between 0 and 55 as the Low Glycemic Index foods. Foods rated between 56 and 69 are considered Moderately High Glycemic Index foods, and foods between 70 and 100+ are called High Glycemic Index foods. The highest blood sugar rise would occur with High Glycemic Index foods.

Foods that are High Glycemic Index include whole wheat bread, pretzels, candy, sports drinks loaded with sugar, some carbonated drinks, some types of dates, jasmine rice, puffed wheat, corn or rice products, many boxed cereals, and foods made with wheat flour. It’s not true that all wheat products would be considered High Glycemic Index foods; some of them are Moderately High Glycemic Index foods. However, the fact is that the Moderately High Glycemic Index foods will also wreak havoc on your blood sugar levels and pancreas.

Even one serving of these foods is far too high in carbohydrates to keep your blood sugar levels in the normal range. Here’s a list of carbohydrate foods that may be limited on a Low Glycemic Index diet, along with their proper serving sizes. (Chart info from www.Glycemic.com) However, don’t think that these foods should be regularly consumed on a diet that focuses on low GI foods.

Here’s a chart of foods to be aware of in your present diet if you are switching to a diet that uses the Glycemic Index concept:


Carbohydrate Foods That Are Not Low GI (and their serving sizes)

• 1/2 cup of pasta or hot cereal such as grits, bulgur or oats
• 1-1/2 cup puffed cereal
• 1/2 cup shredded wheat or flaky bran cereals
• 3 tablespoons wheat germ or grape nuts cereal
• 3/4 cup ready-to-eat cereals that are unsweetened
• 1/2 cup chow mein noodles
• 1 6-inch corn on the cob
• 1 small 3 oz. baked potato
• 1/2 cup mashed potatoes
• 1/3 cup sweet potatoes
• 1/2 bagel, hamburger bun, hot dog bun or English muffin
• 1 slice rye bread, raisin bread, white bread, or whole wheat bread
• 5 slices melba toast
• 3/4 oz. pretzels or Matzoh
• 1/4 cup stuffing
• 1 waffle sized 4-1/2 inches by 4-1/2 inches
• 1 small muffin, plain
• 1-1/2 oz French fries sized up to 3-1/2 inches long (about 10 total)
• 1 slice corn bread sized 2 inches by 2 inches
• 1 4-inch pancake


Almost all other grains – corn, soy, rye, rice, and others fall in the Moderately High Glycemic Index category. This is probably because the grains have been genetically engineered. The GI of whole wheat bread is 77; yet the GI of einkorn bread made from the original ancient wheat plant is much lower and doesn’t cause the rise in blood sugar levels.

Unfortunately for those with a sweet tooth, this means most foods in the American diet that delight your taste buds are most likely ones that are enemies of normal blood sugar levels. However, the good news is that your taste buds can still be in seventh heaven with Low Glycemic Index foods.

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