Meal Planning With the Glycemic Index

Apr 3, 2017
Healthy Eating
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Meal Planning with the Glycemic Index

Have you or a loved one been diagnosed with Diabetes or pre-Diabetes? Well the Glycemic Index (GI) can be a helpful tool in understanding what foods spike your blood glucose (sugar) levels and how rapidly they do so.The Gl measures how quickly foods containing carbohydrates raises one’s blood sugar. Foods with a low GI value (55 or less) are digested, metabolized and absorbed slowly which causes a slower insulin response due to gradual rise in blood glucose. A food’s Glycemic Load (GL) is the amount of carbohydrate in a serving size of the defined food. The GL of a food can be identified as low (10 or less), medium(11-19) or high(20+). This tool can be helpful for (pre-)diabetics learning what foods can help achieve blood sugar stabilization versus experiencing major dips or spikes.


Keep in mind, however, that the GI Index is simply a resource to improve one’s meal planning and nutritional habits around carbohydrate intake. In fact, the GI of a food can vary dependent on how long it is cooked, different varieties of the same foods, ripeness and how processed the substance is. So meal planning for your (pre-)diabetic diagnosis should be done so with expert advice and consultation. Nonetheless, the GI is an excellent informative and educational tool that can help those in need of improved blood sugar maintenance by learning what foods to avoid and/or limit. In fact, let’s start now. Here are a few common foods’ GI classification that might help you start improving your blood glucose today!

Low GI Foods (55 or less)

  1. Spinach
  2. Sprouted Grain Bread
  3. Chickpeas
  4. Apple Juice
  5. Sharp Cheddar Cheese
  6. Sweet potato
  7. Corn
  8. Green Bell Pepper
  9. Strawberries
  10. Blueberries

Medium GI (56-69)

  1. Whole wheat pita
  2. Instant Oatmeal
  3. Canned Beets
  4. Pineapple
  5. Raisins
  6. Peaches
  7. Table Sugar
  8. Taco Shell
  9. Cantaloupe
  10. Brown rice

High GI (70 or more)

  1. White bread or bagel
  2. Watermelon
  3. Honey
  4. Corn Bread
  5. Gatorade powder
  6. Shortgrain white rice
  7. Russet potato
  8. Pretzels
  9. Corn flakes
  10. Cottage Cheese

We are here to help! If you’re ready for support or want more information on the Glycemic Index, drop us an email or give us a call at 877-293-9355 ext. 0!


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