Glycemic Index Foods

In my earlier post, i talked about the how glycemic index (GI) affects weight loss. Here is a more detailed explanation of what it’s about.

Glycemic Index

GI is the ranking of carbohydrates on a scale of 0-100 according to the extent they raise blood sugar levels after consumption of food that contains carbohydrates.

High GI means that the carbohydrates in food breaks down quickly and thus releases the glucose into the blood quicker. Low GI means the opposite; slow digestion and slower release of glucose into the blood stream. Diets that are low GI have shown to improve both glucose and lipid levels in people with diabetes and aids in weigh loss because it helps to control appetite.

  • High GI: 70 and above (Whole wheat bread, corn flakes, watermelon, potato)
  • Medium GI: 56 to 69 (Pumpkin, honey, popcorn, pineapple)
  • Low GI: 55 and below (Chocolate, soy milk, carrots, apple)

Glycemic Index Chart

Should I eat a low GI diet?

A low GI diet is helpful for everyone. It can help those with weight problems, diabetes, low blood sugar, low HDL levels and help increase physical activities or sports.

Switching to low GI meals

First check your daily meals to find out where most of the carbohydrates is coming from (usually it is the rice, noodles, breakfast cereals, potatoes). Aim to swap some high GI foods with low GI foods. You don’t need to exclude all high GI foods from your diet but instead choose more low GI foods.

For example switching cornflakes for wholegrain cereals/rolled oats/bran. White bread for multigrain bread. Examples of high GI foods include short grain rice, pumpkin and watermelon. Meat, eggs and oils have no or very little carbohydrates. So they may not have a GI value.

The GI is not meant to be the only determinant when choosing foods. Look at the overall nutritional quality and quantity of your food.

Tip: Include 1 low GI food in every meal.

Do note that the glycemic index is  not to be confused with glycemic load values.
To find out  about a specific food’s GI, you can visit






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24 thoughts on “Glycemic Index Foods

  1. Pingback: Glycemic Index Foods – My Blog

  2. This was really interesting. I’m wondering how you can incorporate all this knowledge into your daily eating habits? How do you follow this chart?

  3. Pingback: FAQs tentang Indeks Glisemik Makanan | GorgeouSitiVitamin

  4. I was JUST researching this. There I was eating my steel cut oats and I could not summon the willpower to NOT add brown sugar. So then I started looking up brown sugar on the Glycemic index which has really got me thinking about what I was eating. It also encouraged me to buy agave. Thanks for all of this great info!

  5. thanks for stopping by my blog, I’m glad you liked the post on the white chocolate lemon truffles. where do you think they’d fit on the glycemic index? 😉
    Thats useful information, I try to use the lower ones like sweet potato instead of white, they taste better too.
    That picture of the meteor shower is REALLY fantastic!

    • Generally chocolate is considered as low GI. Perhaps you can try it with dark chocolate instead of milk chocolate. Dark chocolates has a lower GI.
      Thanks for noticing the meteor shower picture 🙂 I have pinned many pictures into my Pinterest page. You can check it out!

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