The Skinny on Glycemic Index Foods
It is very hard to know what foods to eat and especially hard to know which carbs are “safe” on your weight loss program. That is where the Glycemic Index comes in handy. The Glycemic Index is a ranking on a scale of 1-100 of how much the carbohydrates in foods increase blood sugar.
Maintaining stable blood sugar levels is critical for:
- Preventing Diabetes
- Reversing Insulin Resistance
- Reducing Inflammation
- Fat Burning
- Long Term Weight Loss
Carbohydrates break down into sugar in your body, which increase your blood sugar. You want to choose foods that release sugar slowly into your body. Paying attention to Glycemic Index (GI) and Glycemic Load (GL) will help you do that.
What is the Glycemic Index?
The Glycemic Index is a ranking on a scale of 1-100 of how much the carbohydrates in foods increase blood sugar.
- Glycemic Index Foods 0-55:that are on the low end of the scale “complex carbohydrates” are digested and absorbed by the body more slowly, meaning blood sugar and insulin rise slowly.
- Glycemic Index Foods 55-100: These are foods on the upper end of the scale, and have a high GI are digested quickly and cause rapid blood sugar and insulin spikes.
Studies show that eating a diet rich in Foods with a LOW Glycemic Index:
✓ Lowers Cholesterol
✓ Lowers Blood Sugar levels
✓ Helps Prevent Diabetes
✓ Lowers Insulin levels and controlling insulin resistance.
✓ Reduces Appetite
✓ Lowers Sugar Cravings
The Glycemic Index Scale ranks from 1-100:
Low Glycemic Index Foods
- All leafy vegetables
- Seeds and Nuts
- Un-sweetened microwave popcorn
- Plain yogurt
Medium Glycemic Index Foods
- Wheat bread
- Unsweetened orange juice
- Whole grain cereals
- Corn chips
High Glycemic Index Foods
- Most crackers
- Most juices (from concentrate)
- Sugar sweetened cereals
- Potato chips
- Rice cakes
- White bread
At San Franskinny, we recommend only consuming Carbs with a Glycemic Index of 55 or lower.