Foods Low on the Glycemic Index

The basic idea when choosing foods based on their glycemic index ratings is to control the rate of the glucose that is being released into the blood stream which can cause either weight loss or weight gain.


Eating foods low on the glycemic index will slow down the release of glucose that can provide you with a steady level of energy and keeps you from getting hungry, and allows you to succeed with your weight loss. On the other hand, foods that have high glycemic index numbers can cause your blood sugar to spike and drop quickly which will then cause you to feel hungry even after you have eaten. You may find yourself snacking after meals and this will greatly increase the chance for you to gain weight.

If you look for foods low on the glycemic index, you might be surprised to see the figures and what it has to do with your diet. For example, you are fond of snacking on rice cakes, and you are wondering why your weight is not changing, and then try to consider the rice cake’s glycemic count. These rice cakes based on the GI have an index of 82. The carbohydrates are way too high and this is not good for your weight loss plans so it is best to change into roasted salted peanuts which have a GI of 14.

Foods low on the glycemic index contains the smallest amount of carbohydrates, such as meat, fish and eggs. As the proteins and fats in a food rises, its carbohydrate content fall down and so is its GI value. These proteins and fats slow down the breakdown of carbohydrates. Yogurt is a good example since it has both proteins and carbohydrates, and has a low GI value as well.

Nutritionists and dieticians agree that a diet which is based on foods low on the glycemic index is better than the ordinary low-carb diet. Foods low on the glycemic index is mostly recommended because it encourages your consumption of whole grains and carbohydrates that are unrefined. This also encourages the consumption of antioxidant-rich vegetables and fruits.

A diet that is based on foods low on the glycemic diet contains almost everything you need to feel energized, healthy and full and so your urge to snack in between meals will be eliminated. This can help you gradually lose weight and this type of diet is ideal if you want to maintain a normal weight.

Over the internet, you can easily find a list of foods low on the glycemic index. You can use it as a guide when preparing for your diet menu plan. But you should remember that diet alone cannot be successful when it comes to losing weight and maintaining a healthy body. You also need to get into some exercise and make sure that you are living a healthy lifestyle. This is the main secret to success when it comes to weight loss.

If you are still confused, you may want to consult a dietician or a nutritionist to get further explanations about the glycemic index and how it can be helpful to you and to your overall health.

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Carbohydrates Glycemic Index: the Good, the Bad (and the Ugly!) Carbohydrates

The carbohydrates glycemic index has become a trademark when it comes to classifying carbohydrates. This index is used to measure how a certain food can rapidly cause your blood sugar level to rise in comparison with glucose. These foods are divided into high, medium or low carbohydrates glycemic index.


Although this is a valuable too particularly to those suffering from diabetes, the carbohydrates glycemic index confines itself to the standard amount measurement of carbohydrates. Some foods contain a small percentage of carbs and so their glycemic index value may not be equal or as relevant as their glycemic load.

To be able to understand the importance of these carbohydrates in your diet and how it differs from fats and proteins, it is important to remember these two things:

  • Carbohydrates, compared to fat and protein, are more readily converted into glucose which is why it is most preferred by the body as the source of energy.
  • All foods need to convert to glucose before it can be used as source of energy since the body is running on glucose.

Due to the differences in their chemical structures, both simple and complex carbohydrates can affect the body in various ways.

Foods containing simple carbohydrates, based on carbohydrates glycemic index, are basically glucose or sugars and so they are quickly absorbed into the bloodstream which may cause the blood sugar levels to rise – except for fructose which are actually fruit sugars. Blood sugar levels should be kept in a certain range and the body responds by telling your pancreas to secrete insulin into your digestive system. This is due to the fact that insulin helps mop up the excess blood sugar and disperse it into other body parts.

Unluckily, the pancreas usually overreacts to this abrupt rise in blood sugar and it sometimes secretes too much insulin. When this happens, in just within an hour or so, insulin has mopped up all the excess blood sugar and so the levels drop and this will then cause you to feel hungry. This rapid rising and falling in your blood sugar levels due to excess insulin production is not good for your eating habits and to your health. Within over time, these blood sugar level spikes may lead to insulin insensitivity, type II diabetes and glucose intolerance.

On the other hand, according to the carbohydrates glycemic index, foods that contain complex carbohydrates require more time to break down into glucose. This means they do not raise the blood sugar levels as fast as simple carbohydrates do. This is the reason why nutritionists often recommend lesser consumption of simple carbohydrates and opt for complex carbohydrates instead. You can find these foods listed on the carbohydrates glycemic index for easier identification.

Dietary fibers, which are very complex carbohydrates, have a complicated chemical structure and our body cannot metabolize it. These dietary fibers passes through our body undigested. Although this is the case, these fibers are still important for both weight control and health maintenance as it helps the body process the wastes efficiently and makes us feel fuller longer. These dietary fibers can also protect us against various digestive diseases and even cancers.

If you are to base your diet on the carbohydrates glycemic index, make sure to prepare a balanced menu. Remember that high carbohydrates may be bad for your health, but too low carbohydrates are bad as well.

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The Glycemic Foods Index and its Benefits

The glycemic foods index is ranked based on its immediate effect on an individual’s blood sugar level. Carbohydrates contained in foods that breakdown easily often has the highest glycemic indexes and the blood sugar level’s response to it is often fast and high and this should bother you. On the other hand, carbohydrates that breakdown slowly gradually releases glucose and have low glycemic indexes.


If you wish to go on a low glycemic foods index diet, you may opt for the following options:

  • Whole-grain breads with seeds in it.
  • Cereals based on barley, oats and wheat bran.
  • Lemon juice and vinegar dressings
  • Brown rice and pasta instead of potatoes

For those whose main goal is not weight loss, low glycemic foods can also help you regulate your energy levels and alleviate your mood swings.
Low glycemic foods index can be beneficial to the following:

  • Hypoglycemic
  • Individuals who are suffering from syndrome X or those who are insulin resistant
  • Diabetics
  • Athletes
  • Dieters

High glycemic foods index on the other hand may:

  • Cause too much fat-storage
  • Reduce performance in sports
  • Elevate blood glucose and insulin levels
  • Exacerbate hyperactivity

Glycemic foods index with low carbohydrates are not based on deprivation or starvation. Eating is an essential part of our lives and we should not sacrifice these tasty foods just to stay healthy. These low glycemic food plans only help us reduce ingestion of foods that can increase insulin and fat storage. We cannot eliminate high glycemic foods index completely, but we can be aware of its glycemic reaction and can help us make a better choice.

Also, low glycemic food plans are proven to reduce the risk of type 2 diabetes, helps control both type 1 and 2 diabetes, hypertension, hypoglycemia and heart diseases. It can also lessen our food cravings which may result to overeating.

The required calories may vary depending on the individual’s need and his/her medical history. For some body types, a switch to low glycemic foods from high glycemic foods may result in weight loss without having to change the calorie intake.

It is also essential to eat a well-balanced meal at home. This should be done despite a busy schedule to avoid any health problems in the family.

Glycemic foods index allows you to prepare a low glycemic menu for more than 7 days. You may even create your own variations with these foods. You should take note however, that there should be enough calories per day in order for you to meet your own body needs.

To optimize your health, it is recommended to opt for a wide variety of fruits and vegetables daily. This can help you assure that you are having an adequate intake of all necessary and essential nutrients. Phytochemicals, vitamins and minerals are very important as these can help you combat any health diseases in the future.

If you are having a hard time determining your body’s required calories and the foods that you can start with, you may seek the help of a nutritionist or a dietician for a more specified list.

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Low Glycemic Diet Index ‘GO’ Foods and ‘NO’ Foods

Most researches have shown that a low glycemic diet is the healthiest way if you want to lose weight. Aside from that, those who follow a low glycemic diet index can prevent and lower the risk of two of the major killer diseases:

  • Type II Diabetes
  • Heart Diseases


Also, several researches and clinical studies done in the United States, Canada, England and Australia have shown that a healthy low glycemic diet index in foods can provide you lots of benefits such as:

  • Clearing up your skin
  • Decreasing insulin resistance
  • Lowering blood pressure and triglyceride levels
  • Losing weight
  • Reducing mood swings
  • Lesser food cravings and less hunger
  • Achieving long-lasting and permanent weight loss

If you are to follow a diet based on the low glycemic diet index, then you should know that bad carbohydrates may cause your blood sugar to spike quickly, while good carbohydrates can keep you fit and healthy. Most vegetables, beans and whole grains have low glycemic indices and are slowly absorbed into your blood stream. On the other hand, white pasta, white rice, sugar and white bread are rapidly absorbed by your body since it has high glycemic indices, and this may cause a swing in your blood sugar levels.

You should be aware of how these high GI foods affect your overall health, if you are to follow a low glycemic diet index. Foods with high GI tend to force your pancreas to produce insulin surges to lower your blood sugar immediately. This is done by converting these sugars into fat.

If this happens, your blood sugar will then drop out of the danger zone. But what you should know is that, as this mechanism protects your body from poor food choices; your body is overworked thus making you feel starved. Aside from that, insulin can prevent you from metabolizing the stored fat and when you are hungry, since you are unable to burn excess fats, you need to eat more to gain more energy.

In short, the fat burning doors are closed and the fat storage doors are then wide opened. Due to this, it may be hard for you to lose weight.
To achieve healthy and permanent weight loss, try to make the best choices from the glycemic diet index chart. Take note that it is essential for you to opt for healthy food choices and refuse the unhealthy ones. By doing so, it can help you:

  • lose weight easier and faster
  • feel less hungry
  • get healthier skin
  • burn lots of excess calories
  • maintain healthy and normal weight

Choosing foods through the glycemic diet index chart can make it a lot simpler. This can be your health guideline and your road map to easily find your way to choosing the right foods. As part of your overall food plan and to avoid gaining weight, learn how to refuse foods that may cause high storage of fat and that can add up to your calories. This is to prevent unwanted insulin response as well.

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Glycemic Index Guide and Choosing Low Carbohydrates

We are all aware that carbohydrates are gaining bad reputations over the past years due to various diet schemes that were developed, but what we are not aware of is that, carbohydrates are what our bodies need the most. Carbohydrates are the main source of fuel for our muscles and brains, and without it, we will not be able to function properly. But, you should be careful in choosing the carbohydrates to go for as some may cause a bad impact to your insulin and blood sugar levels and may increase the risk of various health problems. For you to be able to properly identify the good and the bad carbohydrates, the glycemic index guide can help you.


The glycemic index guide can help you measure how abrupt and severe a carbohydrate can elevate your blood sugar level. Take note that based on the glycemic index guide, carbohydrates which are broken down quickly ranks high on the glycemic index and can cause higher blood glucose curve. However, carbohydrates which are broken down slowly have low GI and the blood glucose curve is lower as well. The glycemic index guide can show you the food range which are of:

  • Low GI = 55 and below
  • Moderate GI = 56 to 69
  • High GI = 70 and above

When eating, make sure that your foods do not have carbohydrates that can go over 70 as this will have a negative impact on your blood sugar levels and your insulin levels as well. Elevated insulin levels are linked to various heart diseases and diabetes.

Foods which are high on the glycemic index guide often include white rice, white bread, processed foods, white potatoes and desserts. Various fruits and vegetables may have higher glycemic indices compared to others as well. Fruits, pasta and whole grains have moderate GI. Legumes and various dairy products have the lowest glycemic indices based on the glycemic index guide.

Choosing a low GI diet has various benefits including:

  • Improved diabetes and blood sugar control
  • Reduction of bad cholesterols
  • Improved insulin sensitivity
  • Reduce hunger in between meals and provide safety
  • Weight reduction

Here are some tips, based on the glycemic index guide that you can follow when choosing low GI foods:

  • Opt for non-tropical fruits instead of processed juices. Reduce the consumption of watermelon, pineapple, bananas, cantaloupe and other tropical fruits.
  • Prepare a balanced meal which may include whole grains, healthy fat and lean protein.
  • Eat lots of vegetables but do not consume too much carrots, beets, potatoes and corns.
  • Opt for unsweetened dairy products such as yogurt.
  • Make sure to include barley, long grain rice, whole wheat pasta, beans, brown rice, oats and quinoa into your menu and eliminate or lessen the consumption of white rice, potatoes, couscous and corn.
  • Snack on low-fat cheese, seeds or nuts instead of sweets, chips and crackers.

Whichever carbohydrates you choose to include in your diet, always take note of its effect on your blood sugar level and your overall health. When you consult with a doctor, a low glycemic index diet may be recommended as well as it is safe and healthier.

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Foods with Low Glycemic Index

Glycemic index is the term used to measure the amount of glucose released into your body when you ingest carbohydrates. The faster the glucose is released, the higher the glycemic index of the food. Foods with low glycemic index are highly recommended for people who have high blood sugar levels or already diagnosed with diabetes.


What Are The Advantages of Foods with Low Glycemic Index?

Eating foods with low glycemic index can have a lot of positive effects on your body. First, it can help you lose and maintain your ideal weight. Since the glucose is absorbed into the body slower, you will feel full hours after the actual meal. It can help you manage your diabetes by making sure that you do not receive a sudden influx of sugar, which can send you into hyperglycemia. It can reduce the risk of many diseases, most notably the ones that are related to your cardiovascular system. Foods with low glycemic index also help with prolonging physical endurance, as your glucose is regulated.

How Do You Switch To Foods With Low Glycemic Index?

Choose your meals wisely by switching to foods with low glycemic index. Replace your mainstays with foods that have low glycemic index and steer clear of the high glycemic index carbs. You don’t need to count the index the way you count calories – just make sure that you are aware of it. Here are some examples of foods with high glycemic index mainstays and the foods with low glycemic index that you need to replace them with.

Breakfast – instead of choosing processed cereals that contain a lot of sugar like Cornflakes, Coco Pops, and Cheerios, go for the natural version. Oats, brans, and porridge are packed with carbohydrates that will fuel you for the day. Drink a lot of milk or include this in your cereal, as milk is one of the types of foods with low glycemic index. You can choose from soya, whole, skimmed, and even chocolate milk. Alternatively, you can have yogurt as well.

Main Meals – pasta, noodles, and bread are foods with low glycemic index. Choose bread made with wholegrain and avoid white bread.. Green leafy vegetables are good for you, so include salads topped with vinaigrette (not salad dressing). Avoid potatoes of any kind – this has a high glycemic index.

Snacks – snacks that have high glycemic index include pretzels, rice cakes, donuts, and scones. To ensure that you eat foods with low glycemic index, choose muesli bars, any type of nuts, raisins, corn chips, or oatmeal crackers. Use jam instead of butter or margarine, and wash it down with fruit or vegetable juice.

Dessert – desserts like cheesecake can pack on the pounds and the glucose. Choose foods with low glycemic index like fresh fruits, custards, muffins, or cookies. One type of fruit to avoid would be watermelon, as this has a high glycemic index.

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