What’s All This Talk About Glycemic Index?

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What’s All This Talk About Glycemic Index?

The Glycemic Index is a measurement of foods containing carbohydrates and their impact on blood sugar levels. This unique reference to foods is now becoming very popular but is actually a relatively new way of analyzing foods. It is extremely helpful to those struggling with insulin issues and weight issues.

Specific diets that focus on eating foods with a low Glycemic Index have been associated with a significant decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas.

Here is an interesting list of foods and their GI values. Take a look.

Foods with a low to medium Glycemic Index Value

  • Cherries – 22
  • Grapefruit – 25
  • Muesli – 43
  • Prunes – 29
  • Oat Bran -55
  • Apricots, dried – 29
  • Ice Cream – 38
  • Apple – 38
  • Whole Milk – 31
  • Sweet potato – 44
  • Minestrone soup – 39
  • Spaghetti – 38
  • Pear, fresh – 38
  • Hummus – 6
  • Capellini – 45
  • Strawberries – 40
  • Peanuts – 15
  • Orange, navel – 40
  • Sourdough bread – 53
  • Banana – 52
  • M&M peanut candies – 33
  • Quinoa – 53

Foods with a medium to high Glycemic Index Value

  • Bagel – 72
  • Pea soup – 66
  • Hamburger bun – 61
  • French Baguette – 95
  • Baked potato – 85
  • Scones – 92
  • Waffles – 76
  • Rice Krispies – 82
  • Corn Flakes – 92
  • Watermelon – 72
  • Dates – 103
  • Pumpkin – 75
  • Rice crackers – 91
  • Pretzels – 83
  • Instant rice – 87
  • Wild rice – 87

It’s a new way to focus on food, but so valuable! Taking a moment to think before you eat can add incredible health benefits. Focus on eating healthy amounts of quality protein, some healthy fat and a little bit of low glycemic carbohydrates and you will just feel better!!

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