The Glycemic Index What Is High And Low On GI ?

​It doesn’t matter whether you’re planning a meal or a snack, it’s always wise to focus on foods that are low on the Glycemic index. What is considered high and what is low on the Glycemic index? According to WebMD, anything 70 or higher is high, 55 and less is low.

The smaller the number, the less impact the food has on your blood sugar.

  • 55 or less = Low (good)
  • ​56- 69 = Medium
  • ​70 or higher = High (bad)

The numbers in between are on the middle ground. The Glycemic index will serve as a useful guide that will help you measure just how quickly your body turns your foods into glucose.

Unless you are hypoglycemic or diabetic you don’t need to memorize it. However, it’s helpful to have a good idea of where the foods that you fill your diet with fall on the index.

For example, white rice and white bread are high Glycemic index foods, as are the majority of cereals.

​Foods that are low on the Glycemic index include whole grains, eggs, vegetables, nuts, meat, and milk. When you focus on those low Glycemic index foods, you’re going to get the greatest benefit from them energy wise.

You can find more detailed numbers on your favorite foods from Harvard on the bottom.

Eat Often

​In an ideal world, you should eat every few hours. That doesn’t mean you’re sitting down to giant meals three times a day.

You need helpful high protein snacks with complex carbs. Boiled eggs, cottage cheese, yogurt, protein bars, tuna, fruit, trail mix, etc. are all fantastic examples of high-protein snacks.

Glycemic index 2Glycemic index 2

​​Enjoy apple slices with your favorite nut butter and you’re getting a healthy hit that also happens to be downright delicious.

If you work a job that doesn’t allow you the breaks to fit those snacks in, choose snacks that you can eat without leaving your work station.

healthy diethealthy diet

​Hydrate More

​When people talk about hydration it’s easy to immediately conjure up an image of someone wandering in the desert, seeing mirages of hydration in the distance.

There is more to dehydration than that. If you experience muscle pain, feel fatigued, your focus is slightly off or you often experience headaches, then there’s a good chance you need to drink some water.

There are plenty of dangers to not drinking enough water. The only drawback to drinking too much water is that you’ll need to visit the bathroom more often.

Drinking more water doesn’t need to be a complicated issue. The first step is buying a water bottle that is BPA free and handy to carry with you at all times.

The biggest difference between you drinking enough water and not is having it on hand.

Glycemic index drink waterGlycemic index drink water

​It really is as simple as that. You can download an app that will help you keep track of your water, but there are also habits that you can create to help you get it done.

You can set a timer, you can grab a glass of water every time you go to the bathroom, etc.

 There are other benefits to drinking more water – when you are drinking more water, you are likely to be drinking even less unhealthy fluids.

Glycemic index for 60+ foods

Measuring carbohydrate effects can help glucose management

Harvard Health Publishing

FOOD Glycemic index (glucose = 100)
HIGH-CARBOHYDRATE FOODS
White wheat bread* 75 ± 2
Whole wheat/whole meal bread 74 ± 2
Specialty grain bread 53 ± 2
Unleavened wheat bread 70 ± 5
Wheat roti 62 ± 3
Chapatti 52 ± 4
Corn tortilla 46 ± 4
White rice, boiled* 73 ± 4
Brown rice, boiled 68 ± 4
Barley 28 ± 2
Sweet corn 52 ± 5
Spaghetti, white 49 ± 2
Spaghetti, whole meal 48 ± 5
Rice noodles† 53 ± 7
Udon noodles 55 ± 7
Couscous† 65 ± 4
BREAKFAST CEREALS
Cornflakes 81 ± 6
Wheat flake biscuits 69 ± 2
Porridge, rolled oats 55 ± 2
Instant oat porridge 79 ± 3
Rice porridge/congee 78 ± 9
Millet porridge 67 ± 5
Muesli 57 ± 2
FRUIT AND FRUIT PRODUCTS
Apple, raw† 36 ± 2
Orange, raw† 43 ± 3
Banana, raw† 51 ± 3
Pineapple, raw 59 ± 8
Mango, raw† 51 ± 5
Watermelon, raw 76 ± 4
Dates, raw 42 ± 4
Peaches, canned† 43 ± 5
Strawberry jam/jelly 49 ± 3
Apple juice 41 ± 2
Orange juice 50 ± 2
VEGETABLES
Potato, boiled 78 ± 4
Potato, instant mash 87 ± 3
Potato, french fries 63 ± 5
Carrots, boiled 39 ± 4
Sweet potato, boiled 63 ± 6
Pumpkin, boiled 64 ± 7
Plantain/green banana 55 ± 6
Taro, boiled 53 ± 2
Vegetable soup 48 ± 5
DAIRY PRODUCTS AND ALTERNATIVES
Milk, full fat 39 ± 3
Milk, skim 37 ± 4
Ice cream 51 ± 3
Yogurt, fruit 41 ± 2
Soy milk 34 ± 4
Rice milk 86 ± 7
LEGUMES
Chickpeas 28 ± 9
Kidney beans 24 ± 4
Lentils 32 ± 5
Soya beans 16 ± 1
SNACK PRODUCTS
Chocolate 40 ± 3
Popcorn 65 ± 5
Potato crisps 56 ± 3
Soft drink/soda 59 ± 3
Rice crackers/crisps 87 ± 2
SUGARS
Fructose 15 ± 4
Sucrose 65 ± 4
Glucose 103 ± 3
Honey 61 ± 3
Data are means ± SEM.

* Low-GI varieties were also identified.

† Average of all available data.

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