The glycemic index was discovered by David Jenkins at the University of Toronto in 1981. The glycemic index only pertains to carbohydrates, and it measures how fast each type of carb raises your blood sugar. Low glycemic foods will cause a small rise in blood glucose level and a high glycemic food will cause a dramatically higher spike in blood sugar. Most experts agree that food with a GI of over 70 is considered high, a Glycemic Index between 56 and 69 is medium, and a GI below 55 is low glycemic.
High glycemic foods lead to Obesity and type II diabetes, and both contribute to heart disease (Which is the number one killer of Americans). Learning the difference between low and high glycemic foods can change your life.
- Low glycemic foods raise your blood sugar slowly.
- High glycemic foods cause a spike in blood sugar and over production of insulin. Over time you become insulin resistant which is the precursor to diabetes.
Diabetes has increased in epidemic proportions in America and many experts agree that it’s due to the American diet. The influx of fast food, microwave dinners, and processed foods have replaced whole foods.
Naturally occurring foods are low glycemic. Refined or processed carbs have a high glycemic index and they turn into glucose faster than plain sugar. It creates an unhealthy amount of insulin, which leads to diabetes and ultimately heart disease. Whole foods contain the necessary nutrients that our body craves including the micronutrients not yet discovered by science.
Obesity is a real health risk and the glycemic index can help. Scientific research has shown that low glycemic foods are helpful in weight loss. First, they curb your appetite making you feel fuller longer and they also inhibit fat production. In fact, two people given the same amount of calories with different glycemic indexes will have dramatically different outcomes.
You don’t have to go hungry to lose weight. Low glycemic foods digest slowly and release their energy (carbs) over time. High glycemic foods dump all of their energy (carbs) into the blood stream immediately.
How Do I Find Low Glycemic Foods?
- For a list of foods including the foods to avoid, (high glycemic) see my Glycemic Index Chart.
- Low Glycemic Foods
- Skip to a Glycemic Index List of all low glycemic foods.
- Curious about the Beer Glycemic Index?
A high Glycemic Index diet stimulates hunger and the storage of fat, that may promote excessive weight gain –Journal of Nutrition
Research shows links between the presence of high glycemic foods and an increased risk of chronic disease –School of Microbial Biosciences, University of Sydney
A reduction in glycemic load may aid in the prevention or treatment of obesity, cardiovascular disease, and diabetes mellitus –Journal of the American Medical Association (JAMA)