Low Glycemic Diet

The Glycemic Index is a measure of the impact of a food on blood sugar and insulin levels.

Glycemic Index of Foods

Glycemic Index and Glycemic Load Spanish

Low Glycemic Breakfast Ideas

There is more comprehensive information at Mendosa.com and check out the handout at UCLA

The glycemic index is a number that indicates how much a particular food will raise the blood sugar if eaten, i.e. how rapidly it is broken down into glucose. Foods with a high glycemic index signal the body to produce large amounts of insulin. Not all of these foods taste “sweet”. Even some complex carbohydrates are broken down quickly into sugar, especially if they have been ground into flour.

High glycemic index foods should be avoided by people who are trying to lose weight, people who may be at high risk for diabetes, and people who have “hypoglycemic symptoms”, i.e. who develop shakiness, “spaciness” or fatigue several hours after eating. If you have any of these conditions, try to avoid foods with a high glycemic index and emphasize foods with GI below 45 (exceptions might be carrots and watermelon, since the Glycemic Load is still low for these foods.) For more information, see http://www.mendosa.com/gi.htm or read The GI Diet by R. Gallop or The New Glucose Revolution.

This Handout provides the above information and then has a brief sampling of foods - one side separates foods into high, medium and low. The other side has foods by category (grains, fruits, etc.) with some representative glycemic index values.


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