The Glycemic Index Chart

GI Chart
The glycemic index chart was originally designed as a guide for people with diabetes to help indicate how quickly a food triggers a rise in blood sugar. Today this chart is a great tool for EVERYONE!

Healthy Eating Produces Desirable Results!

For diabetics and dieters alike, the purpose of the glycemic index chart is to help you choose carbohydrate-rich foods which rank low on the glycemic index to keep blood levels steady and to enable your body to stay in a fat burning mode.

The glycemic index is measured on a scale of 1-100. Foods with a low GI (GI=0-55) are complex carbs--low in sugar and high in fiber. They are also known as “slow release” foods since your body breaks down complex carbs more slowly, providing a slow, steady release of energy.

This results in a feeling of fullness which controls blood sugar fluctuations, food cravings and the mid-day energy crash and burn.
GI Graph

The chart on the right shows the effects high blood sugar has on your body. Foods with high GI like potatoes, most breads, candy and white rice cause blood sugar levels to rise sharply.

This causes the body to produce more insulin and that in turn causes the body to store fat.

Too much insulin then brings your blood sugar down too low resulting in a sudden crash! A rollercoaster pattern emerges because you feel just as hungry and tired as you were before you ate.

Following a low GI diet promotes normal blood sugar levels and helps your body stay in the fat burning zone. This will keep you feeling more energized and alert.

Getting Started

Below are some common basic selections I like to use. It’s also a great starting point for vegetarians and non-vegetarians alike.

Protein

  1. Chicken, turkey or hen (skinless)
  2. Eggs or egg whites
  3. Fresh fish (salmon, snapper, tuna, trout...)
  4. Seafood (shrimp, scallops, clams, lobster...)
  5. Tofu/tempeh

Low GI Carbs

  1. Beans (red, black, garbanzo, lima, soy...)
  2. Peas (green, black-eyed)
  3. Cereal (low carb, high protein)
  4. Bran (oat, rice wheat)
  5. Egg Noodles
  6. Nuts and Seeds
  7. Pasta (high protein, high fiber)

Vegetables

  1. Leafy greens
  2. Cauliflower
  3. Bell Pepper
  4. Tomatoes
  5. Mushrooms

Dairy and Substitutes

  1. Low or non fat cheese (0-2 grams of fat per ounce)
  2. Almond milk
  3. Milk (skim or 1% milk)
  4. Yogurt or soy yogurt (1% fat or non fat, no sugar added)
  5. Cottage cheese (1% fat)

Fruit

  1. Apples (fresh or dried)
  2. Grapes
  3. Berries (blueberry, strawberry, rasberry, etc...)
  4. Cherries


Related articles:

Glycemic Index List: Why You Need One

A Glycemic Load Chart Is Key To Diabetes Blood Sugar Control


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