The Glycemic Index (GI) is a measure of how quickly a food releases its sugars into your blood steam. High glycemic index foods raise blood sugar levels very quickly after eating. These "spikes" are usually followed by crashes as your body tries to rebalance after a surge of sugar. Low glycemic index foods are digested and absorbed more slowly, producing a gradual rise in blood sugar. This is healthy. It means your blood sugar will maintain a gentle balance with fewer spikes and crashes.
The Health Benefits of Low Glycemic Index Foods
The health benefits of low glycemic index foods are significant for most people. In particular, low glycemic index foods can be useful to people with diabetes, metabolic syndrome, or any health conditions in which blood sugar balance is an important consideration.
To gain the health benefits of low glycemic index foods:
Eat whole foods and reduce processed and refined foods for a healthy impact on blood sugar balance. The more a carbohydrate is left in its whole form with fiber intact, the longer it takes to break down into its sugars. For example, whole grain bread takes longer to break down and release its sugars than a processed white bread.
Try to choose foods with a GI of 80 or less. They will release more slowly into your bloodstream, which will have a healthy impact on blood sugar balance. For example, in the GI mixed grain bread equals 64 and white bread equals 100. Foods with a higher GI have a very quick release. (See the following glycemic index chart for other examples.)
When using the Glycemic Index to prepare healthy meals, consider how food is cooked and processed, whether it is eaten alone or as part of a meal mix. This influences the GI as well. (See the following glycemic index chart to compare the differences in potatoes based on how they are prepared.)
When you mix small quantities of high GI foods (white rice) with low GI foods (like a green vegetable or bean), the release of the higher GI food is slowed down.
Glycemic Index Table
Type of Food
Food
GI
Breads
Bagel, white Bread, French baguette Bread, mixed grain Bread, oat bran Bread, pita Bread, pumpernickel Bread, white Doughnut, cake-type Kaiser roll Muffin, bran Waffles, Aunt Jemima
How MyFoodMyHealth Can Help You Incorporate Low Glycemic Index Foods into a Healthy Diet
Our customized online meal planner incorporates delicious, low glycemic index foods into your diet to help balance your blood sugar. It takes into consideration the health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.
MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.
Videos, cooking tips, recipes and an extensive glossary provide “the basics” you need to cook flavorful and nutritious meals.
Developed by MyFoodMyHealth and Kathie Swift, the My Foundation Diet is a “nourishing compass” guiding one on the path to restoring, renewing and rebalancing their health.
