The Glycemic Index Food List

Looking Further at
The Glycemic Index (G.I)


Glycemic index, weight loss, eating healthy, healthy diet, healthy recipes
You have now learned all about the Glycemic Index (G.I) and how it affects your blood glucose levels. Before reviewing the GI food list there is one final area of discussion before you are perfectly equipped and ready to identify foods to both include and avoid as you create your very own healthy food plan.

I also distinguished the  Glycemic Index (GI) and Glycemic Load (GL) ranking or value of a particular food. You may remember the Glycemic Load (G.L) represents the amount of available carbohydrate (i.e. carbohydrate minus the fibre content) of that particular food.

Which value is more important the GI or the GL?

According to the April 2003 edition of the American Journal of Clinical Nutritioncarbohydrate is the greater determinant of GL. The GI value however accounts for a fair bit of it too.

There are some foods with a high GI but have low carbohydrate available per serving (a 120g melon for example only has 6 grams of available carbohydrates). So knowing both the GI and the GL gives a fuller picture of how food affects your blood sugar. I have found this great website for a more in-depth, value-specific resource and some great low GI recipes yum yum!:

Find out more

At Sharing Self-Improvement however I will rely more on the GI value of food as this information is generally more widely available and less complicated.

What does it mean for you and your weight loss program?

As far as your weight loss program is concerned  you will learn to use the GI as a complementary tool for your weight loss program. The GI and GL is not an exact science, can be complicated and varies from person to person.

As you have also learned the body’s response to food is affected by so many factors such as age, metabolism, physical activity level, time of day, fibre and fat content present in food and how the food has been cooked, i.e. boiled, fried baked etc.

For this reason you should use the Glycemic Index as a useful meal planning tool to adapt your meals to a lower GI ranking. Foods with a high GI should be minimised for the sake of your weight loss programme.

Glycemic index, weight loss, eating healthy, healthy diet, healthy recipes

It is however more important to incorporate the practise of listening to your body to assess how it is affected by different food types.

Low GI foods will increase the sugar level in your body to sustain energy levels for longer periods of time. And because energy is being released slower in to your bloodstream, you will be less likely to suffer from hunger pangs.

Even for your exercise programme understanding the GI will help you choose foods with a high GI to help you better recover from your workout.

Faster carbohydrates that are high on the Glycemic Index are great for raising low blood sugar after a high intensity workout. Low GI foods will maintain blood sugar for longer periods of exercise.

Gi Gylcemic Index Selection of healthy food

So with all this information and hopefully a better knowledge of the Glycemic Index and Glycemic Load you should be able to read the numbers from both and understand how they relate to your food choice.

Check out this great website for an in-depth value specific resource, some tasty GI recipes and much much more.

Click here

And if you or a family member have diabetes, this website may provide the support you need. Click here to find out more.

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Resources

http://www.diabetesselfmanagement.com/articles/nutrition-and-meal-planning/carbohydrate-counting-glycemic-index-and-glycemic-load-putting-them-all-together/all/

http://www.maxs.com.au/index.php?pageID=1642

http://www.livestrong.com/article/469343-my-glucose-spikes-after-eating/

 http://www.glycemicindex.com

http://www.the-gi-diet.org/lowgifoods/