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Glycemic Index

December 13, 2017

Think about it...what really effects your blood sugar levels? 

 

  

So there is this thing called the glycemic index and it gives a food (or more specifically foods containing carbohydrates) a certain scored on a a scale of 0 to 100. This score is based on how fast the food is metabolized and raises blood sugar and insulin levels. So, foods with a high glycemic index are going to be metablized quickly and increase the blood sugar levels much more rapidly. The same goes for low glycemic index foods. The body takes longer to metablize there low glycemic index foods (carbs) which in turn doesn't cause drastic spikes in your blood sugar and insulin levels. These spikes in blood surgar, is done consistently, is what ultimately leads to type II diabetes. So, with that being said you want to find those carbs with a low glycemic index in order sustain long-term health.

 

High (bad) Glycemic Index Score:  70 or higher

Medium Glycemic Index Score:  56 to 69

Low (good) Glycemic Index Score:  55 or less 

 

What some of the foods with the highest glycemic index?

1. Puffed rice cakes  132

2. Corn flakes  121

3. Jelly beans  117

4. Pancake mix 110

5. Plain Bagel 101

6. White rice  98

7. White bread  100

8. Whole wheat bread  71

9. Cherios  75

10.  White pasta  92

 

This is just a quick list of some of the higher GI foods out there. You can get more specific and look up the foods that you consume daily. If some of these foods on this list are in your daily diet, I would consider changing some things around. You can start by substituting a lower glycemic index carb for a higher one that you may be consuming.

 

Hope this information finds you well and helps you to make better decisions about your health.

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