The Secrets to Understanding And Using the Glycemic Index Table


The glycemic index table is a very popular topic nowadays. Bookstores and websites are teeming with issues about this and other concepts related to it. You might be curious on what it is about so I made a short review on the subject.

GI, as glycemic index is often referred to, is a measure of the effects the rate of digestion of carbohydrates has on the blood sugar level. Higher carbohydrate intakes results to a more dramatic response of the blood sugar therefore the higher the GI of a food, the greater is the rise on the sugar level. Also, the faster the food is digested and absorbed by the body, the higher is its GI and vice versa.

To give you an idea, here are some examples of food and their corresponding GI ranges:
Low Range (GI is 55 or less)
• Grainy breads
• Pasta
• Most fruits and vegetables (except watermelon and potato)
• Milk
• Fish
• Eggs
• Meat
• Nuts
• Oil
• Brown rice

Medium Range (59-69)
• Whole wheat products
• Basmati rice
• Orange
• Table sugar
• Sweet potato
• Most white rice (i.e. jasmine)

High Range (70 and above)
• Corn flakes
• Baked potato
• White bread
• Watermelon
• Croissant
• Extruded cerels

People on a low glycemic index diet for years are less prone to coronary heart diseases and diabetes; this is proven by scientific studies. This is because they have lesser tendencies to have increased insulin level and increased oxidative damage to their vasculature since they are able to avoid high blood sugar levels and “spikes” that could appear after a high GI meal.

Glycemic index also affects weight loss. Studies show that taking a low GI diet delays the return of hunger because it would make you feel full for a longer time. Low GI foods increase satiety therefore minimizing subsequent eating which results to weight loss.

In a nutshell, glycemic index measures the rise in the blood sugar level brought about by the rate of the digestion of food. It is a key to sustainable weight loss and makes you healthier because it reduces the risk of diabetes and heart diseases.

Melissa McKyler is a work at home mom and health nut. For more great information about how to use the glycemic index table be sure to visit

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