The Skinny on Glycemic Index Foods

The Skinny on Glycemic Index Foods

by Dr. Morgan Camp M.D. admin



The Skinny on Glycemic Index Foods

It is very hard to know what foods to eat and especially hard to know which carbs are “safe” on your weight loss program.  That is where the Glycemic Index comes in handy.  The Glycemic Index is a ranking on a scale of 1-100 of how much the carbohydrates in foods increase blood sugar.

Maintaining stable blood sugar levels is critical for:

  • Preventing Diabetes
  • Reversing Insulin Resistance
  • Reducing Inflammation
  • Fat Burning
  • Long Term Weight Loss

Carbohydrates break down into sugar in your body, which increase your blood sugar. You want to choose foods that release sugar slowly into your body. Paying attention to Glycemic Index (GI) and Glycemic Load (GL) will help you do that.


What is the Glycemic Index?
The Glycemic Index is a ranking on a scale of 1-100 of how much the carbohydrates in foods increase blood sugar.

Quick Explanation:

  • Glycemic Index Foods 0-55:that are on the low end of the scale “complex carbohydrates” are digested and absorbed by the body more slowly, meaning blood sugar and insulin rise slowly.
  • Glycemic Index Foods 55-100: These are foods on the upper end of the scale, and have a high GI are digested quickly and cause rapid blood sugar and insulin spikes.

Studies show that eating a diet rich in Foods with a LOW Glycemic Index:

Lowers Cholesterol
Lowers Blood Sugar levels
Helps Prevent Diabetes
Lowers Insulin levels and controlling insulin resistance.
Reduces Appetite
Lowers Sugar Cravings

The Glycemic Index Scale ranks from 1-100:

Glycemic Index Foods 55 or less = low (good), Ex; vegetables, beans, meats and fish
Glycemic Index Foods56-69 = medium, Ex; wheat bread, tortillas, unsweetened orange juice, oatmeal, sweet potato
Glycemic Index Foods69-100 = high (bad); most crackers, desserts, sodas, most juices from concentrate, russet potato

Low Glycemic Index Foods

  • All leafy vegetables
  • Beans
  • Seeds and Nuts
  • Meats
  • Fish
  • Un-sweetened microwave popcorn
  • Hummus
  • Parsnips
  • Carrots
  • Plain yogurt

Medium Glycemic Index Foods

  • Wheat bread
  • Tortillas
  • Unsweetened orange juice
  • Raisins
  • Oatmeal
  • Whole grain cereals
  • Corn chips
  • Honey
  • Banana

High Glycemic Index Foods

  • Most crackers
  • Desserts
  • Sodas
  • Most juices (from concentrate)
  • Sugar sweetened cereals
  • Pancakes
  • Potato
  • Potato chips
  • Rice cakes
  • White bread

At San Franskinny, we recommend only consuming Carbs with a Glycemic Index of 55 or lower.  

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