What Does a Glycemic Index Food List Mean?

May 7, 2010

Looking for low GI foods?

Glycemic index or GI number ranks carbohydrate containing foods according to their effect on your blood glucose (sugar) levels. It can be a useful tool for people with diabetes.  In meal planning, low GI foods can be incorporated in the diabetes food list for blood sugar control.

Glucose is given a value of 100 and other carbohydrates are given a number relative to glucose. High glycemic index foods (high GI number) tend to raise your blood sugar faster in comparison to foods with a lower GI number. High GI foods are useful for when you need to raise your blood sugar and for short term recovery after intense exercise. Low GI foods can help to prevent overnight drops of blood sugar and help during long periods of exercise.

Potential benefits from eating low glycemic load diet:

  • Help people lose and manage weight by reducing hunger and keep you fuller for longer
  • Increase the body’s sensitivity to insulin, improve diabetes management
  • Reduce the risk of heart disease by Improving blood cholesterol levels
  • Prolong physical endurance during exercise or intense activities

It is not easy to follow a low GI diet. Most foods are not classified by glycemic index for example packaged foods, combination foods. These basic guidelines can help.
•    High-fiber foods – choose whole grains, legumes, fruits and vegetables.
•    Eat more fresh or raw foods over canned or processed foods.
•    Eat a variety of foods to provide adequate nutrition, don’t limit yourself to only certain foods.

Example of low glycemic index foods:

  • Artichoke, Asparagus, Broccoli, Cauliflower, Celery, Cucumber, Green beans, Spinach, summer squash, Tomatoes, Zucchini
  • All-Bran, Chickpeas, Kidney beans, Macaroni, Multi grain bread Peanuts, Pearl barley, Spaghetti, Sweet potato, Whole grain
  • Low-fat yogurt, Milk, Apple juice, Grapefruit juice, Pineapple juice, Soy milk

Glycemic Index (GI) scale:
High GI 70 and above, Medium GI 56-69, Low GI 55 and below

See large list:  Glycemic index for 100+ common foods

Related posts:
Eating Healthy Calories with Nuts
Health Benefits of Dark Chocolate
Foods for A Good Night’s Sleep
Basic Healthy Grocery Shopping Tips
Foods Can Trigger Headaches

{ 3 comments… read them below or add one }

PlusCheats.com November 27, 2015 at 12:41 am

Link exchange is nothing else but it is just placing the other person’s blog
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Sueann Standridge June 3, 2010 at 3:55 pm

I heard that the Miracle Berry is an interesting fruit for people with diabetes. It has the power to change sour and bitter foods to sweet, so remove the need for sugar alternatives. I grow plants website: Miracle Fruit Plants its my blog on this Magicalfruit.


admin June 4, 2010 at 5:58 pm

Thanks for visiting my blog.
Your site looks interesting. I’m currently eating dried Goji berries
for health benefits. I would love to be able to grow them here in Arkansas. I also like eating a lot of health beneficial herbs fresh but I don’t have a green thumb.


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