Using Our Free Glycemic Index

A numerical ranking system, the free glycemic Index (GI) gives foods a value of zero to 100 derived from the pace carbohydrates will be converted into sugar within the body.

Numbers with a GI value below 55 (though a number of dieticians are now supporting values of 65 and under) encourage the body to slowly and steadily metabolize carbohydrates into glucose.

The glycemic index below emerged from an effort to better help people with diabetes avoid the sugar highs and lows their bodies would go through, thus avoiding the rash of additional medical troubles they face with these swings.

The initial studies done at a medical university in Toronto found an interesting feature of foods high on the GI.

Foods with GI values above 65 (such as French fries, doughnuts and cornflakes) did cause an initial surge in energy levels, but the following “crash” lead to a cycle of:

• Increased fat storage
• Lethargy and
• More hunger cravings.

The glycemic index shown here was a significant step away from the traditional labeling of “simple” and “complex” carbohydrates.

It is acknowledged as a handy tool in helping those dealing with diabetes and obesity issues, but not without controversy.

Critics point to the scarcity of a pool of GI information, fluctuations in GI numbers and how the numbers can swing simply by how the food is prepared.

The good news is that studies are underway in both Australia and the U.S. that are helping address all three of those concerns regarding the glycemic index below.

In the last three years, more GI numbers have been consistently agreed upon – especially with simple foods like:

• Vegetables
• Fruits
• Meats and
• Grains.

Below is a free glycemic index with a variety of foods and their values that are generally accepted as accurate.

Fruits nearly across the board, in this free glycemic index, have low numbers.

Citrus vinaigrettes even seem to lower the GI value of foods they are added to!

Some of the fruits with a GI ranking below 60 include:

• Apples
• Apricots
• Bananas
• Cherries
• Grapefruit
• Grapes
• Kiwi
• Mangos
• Oranges
• Peaches
• Pears
• Plums and
• Prunes.

Fruits to avoid with a high GI listing include:

• Cantaloupe
• Dates
• Pineapple and
• Watermelon.

The breads in this free glycemic index show ratings that drift towards the less processed and more traditional European breads – this includes:

• Coarse grain
• Pita bread
• Rye
• Sourdough and
• Wheat (cracked or sprouted whole).

The more processed breads consistently have a higher GI include:

• Bagels
• French bread
• Muffins and
• White bread (nearly in every case).

Meats are a difficulty for the free glycemic index.

Traditional cuts, such as beef (though some lean cuts are moderately acceptable), pork, lamb and even luncheon meats all are high up on the GI and should be avoided.

Fish high in Omega 3 fatty acids (found in cold water fish like salmon) tend not to score well on the GI, but are heart healthy.

Items like poultry, shellfish and white fish (such as trout and tuna) all did well on the GI.

Vegetables consistently ranked low on the free glycemic index – including almost every green vegetable.

Parsnips and potatoes are the only vegetables that should be avoided.

As with any diet, using this free glycemic index to improve your health requires common sense and moderation.

Sticking with low-fat dairy is best.

Legumes consistently place low on the GI and offer a nice range of side dishes and snack items.

Vinegar acts as an agent to lower just about any food’s GI number.

Not only will you need to follow a proven nutritional program like the GI Index; but, you will also need to follow a proven plan for exercise such as the steps below.

• Incorporate a proven, complete nutritional program into your daily life.
• Enhance your nutritional program with a complete mutivitamin supplement because no nutritional program is perfect.
• Use a behavior modification and motivational program that will help you stay on track with your nutritional plan.
• Exercise at home with your own:
  Treadmill

  Stairstepper

  Exercise bike

  Elliptical trainer

  Hand weights or

  An aerobic video.

• See what kinds of weight loss aids your health insurance covers such as:
  Hypnotism

  Gym membership discounts

  Nutritional counseling.

As with any lifestyle change, it’s best to talk to a doctor about your options and approach.