May 2010
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A Glycemic Index guide teaches one how to use the Glycemic Index, or GI, to improve one’s diet and, by doing so, one’s health and life as a whole.

Such a guide ranks particular food items according to how they affect the sugar level in one’s blood. Note that just because an item has a low GI value doesn’t necessarily mean that it is any healthier to eat than ALL the food with higher GI values. Some fruits and vegetables have intermediate or even high GI values, and some empty-calorie foods like chocolates and other sweets can have low GI values. There are other things to consider aside from just the GI value – but that said it is still something very important, as will be shown.

Food items that rank low on the index, or those whose index values are less than 55, are low GI foods. These produce an increase in the levels of one’s blood sugar that are on average more gradual than higher-ranked food items. Examples of these food items are broccoli, spinach, and tomatoes (15); peaches (28); apples (36); oranges (43); oatmeal (49); and potato chips (54).

Food whose index values are from 55 to 70 bring about a somewhat more rapid rise in one’s blood sugar levels, but not as high as the high GI foods, are intermediate GI foods. These have GI values between 55 and 70. Some good examples of these kinds of foods are as follows: popcorn (55); white rice (56); raisins (64); oatmeal (66); and white bread (70).

Lastly, those items that have glycemic index numbers that are higher than 70 have the most drastic effect on insulin and blood sugar levels; they make them spike very rapidly, which is not at all healthy and can even be dangerous to one’s well-being and health. That said, however, many of these foods are in fact low in calorie content and are full of other nutrients, and should therefore be eaten. Watermelon, for example, has a GI value of 72 yet is full of essential vitamins and minerals, and a similar case can be made for cornflakes (84). However, other high GI foods really do need to be consumed in moderation; some examples are mashed potatoes (73), French fries (76), and dates (103).

How, then, should this guide be used in order to help one eat properly? A good rule of thumb is to make sure to eat at least one low GI food item during every meal, while moderating the amount of medium and high GI food items you eat. But please don’t neglect the advice mentioned in an earlier paragraph: high GI value does not necessarily connote that a food item is bad for you, nor does low GI value mean that food is in and of itself good to eat. Vegetables, fruit and other such foods are better; eat less meat but still a substantial amount; and go easy on the sweets and fatty food items.

About the Author:
Sabrina RoccaAuthor: Proven Weight Loss with the Glycemic IndexFor more information on weight loss using the glycemic index, visit Sign up for your FREE newsletter and receive the following bonuses: “How to Kick Bad Habits out of Your Life”, a 10-day course on the glycemic index and access to glycemic index articles, ressources and much, much more.
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