Why You Should Pay Attention to the Glycemic Index of Foods

glycemic chart

The glycemic index is a numerical ranking of food that compares a food to table sugar. The higher the glycemic index, the greater the food’s effect on raising blood sugar levels. Carbohydrates that break down quickly during digestion have the highest glycemic index because blood sugar levels rise much more quickly than with the consumption of lower glycemic foods that release glucose gradually into the blood stream. In general, the lower the glycemic index of a food, the healthier it is for you. Please keep in mind that some low glycemic foods such as nuts and peanuts will not raise your blood sugar much, but they are extremely calorie dense and therefore should be enjoyed sparingly.  Below is a guide to help you make lower glycemic food choices.

High Glycemic Foods                     

White or Whole Wheat Bread

Alternatives                                        

Dense, heavy breads that contain a lot of whole grains

Stone ground breads without enriched flour

High Glycemic Foods                       

White rice, Jasmine rice, quick cooking brown rice

Alternative                                        

Long grain brown rice

High Glycemic Food                         

White Potatoes

Alternatives                                          

Sweet Potatoes, Yams

High Glycemic Foods                         

Corn, Millet, Tapioca

Alternatives                                           

Barley, Bulgur wheat, Buckwheat

High Glycemic Foods                         

Mango, Pineapple, Dates. Watermelon

Alternatives

Apples, pears, cherries, blueberries, peaches, plums

 

Sources

glycemicindex.com

Glycemic Index for 100+ Foods

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One thought on “Why You Should Pay Attention to the Glycemic Index of Foods

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