GI Index

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Why is it important to understand about the GI index?

We at Cloud 9 often see clients  who suffer from daily headaches and unable to find the cause or cure for them. Often these headaches are as a result of blood sugar being our of balance.
Foods that create a rush of blood sugar because of the speed that their carbohydrates break down, cause the body to respond by producing a spike of insulin. This caused a fast and dramatic drop in the body's blood sugar level. This sudden drop can lead to daily headaches, cravings, weight problems, lack of energy. Understanding what foods do this can prevent these headaches and other symptoms altogether.

What is the Glycemic Index?

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. To avoid the side effects of these sudden spurts of high blood sugar followed by sudden dips, foods with a GI index of 50 or less should be the basis of your diet, especially for meals taken at the beginning of the day.

What is the Significance of Glycemic Index?

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Low GI means a smaller rise in blood glucose levels after meals

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Low GI diets can help people lose weight

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Low GI diets can improve the body's sensitivity to insulin

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High GI foods help re-fuel carbohydrate stores after exercise

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Low GI can improve diabetes control

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Low GI foods keep you fuller for longer

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Low GI can prolong physical endurance

How to Switch to a Low GI Diet

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Use breakfast cereals based on oats, barley and bran

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Use "grainy" breads made with whole seeds

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Reduce the amount of potatoes you eat

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Enjoy all types of fruit and vegetables (except potatoes)

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Eat plenty of salad vegetables with vinaigrette dressing

For more information on GI Index click here http://www.glycemicindex.com/

 

The glycemic index range is as follows:

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

Breakfast Cereal

Low GI

 

All-bran (UK/Aus)

30

All-bran (US)

50

Oat bran

50

Rolled Oats

51

Special K (UK/Aus)

54

Natural Muesli

40

Porridge

58

 

Medium GI

 

Bran Buds

58

Mini Wheats

58

Nutrigrain

66

Shredded Wheat

67

Porridge Oats

63

Special K (US)

69

 

High GI

 

Cornflakes

80

Sultana Bran

73

Branflakes

74

Coco Pops

77

Puffed Wheat

80

Oats in Honey Bake

77

Team

82

Total

76

Cheerios

74

Rice Krispies

82

Weetabix

74

Staples

Low GI

 

Wheat Pasta Shapes

54

New Potatoes

54

Meat Ravioli

39

Spaghetti

32

Tortellini (Cheese)

50

Egg Fettuccini

32

Brown Rice

50

Buckwheat

51

White long grain rice

50

Pearled Barley

22

Yam

35

Sweet Potatoes

48

Instant Noodles

47

Wheat tortilla

30

 

Medium GI

 

Basmati Rice

58

Couscous

61

Cornmeal

68

Taco Shells

68

Gnocchi

68

Canned Potatoes

61

Chinese (Rice) Vermicelli

58

Baked Potatoes

60

Wild Rice

57

 

High GI

 

Instant White Rice

87

Glutinous Rice

86

Short Grain White Rice

83