Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. Previously, most diets designed to improve blood sugar analyzed the total amount of carbohydrates (including sugars and starches) in the foods themselves. GI goes outside this approach, looking at the influence of foods on our actual blood sugar. Instead of counting the total amount of carbohydrates in foods in their unconsumed state, GI measures the actual influence of these foods on our blood sugar. Low-GI diets have been associated with decreased risk stroke, depression, cardiovascular disease, type 2 diabetes, metabolic syndrome, and chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the prostate, breast, colon, and pancreas.
Fruits and vegetables tend to have a low glycemic index. Meats, nuts and seeds, beans, dairy products and spices have all low GI. Grains recommended in superfoods diet (brown rice, quinoa, buckwheat, oats) have low GI.
Low GI – 55 or less:
• beans (kidney, white, black, pink, lentil, soy, almond, peanut, walnut, chickpea)
• small seeds (flax, sunflower, pumpkin, poppy, sesame)
• most whole intact grains (millet, oat, teff, brown rice, quinoa, amaranth)
• most vegetables
• most sweet fruits (mangos, peaches, strawberries)
Medium GI 56–69:
• not intact whole wheat or enriched wheat
• pita bread
• basmati rice
• unpeeled boiled potato
• grape juice
• pumpernickel bread
• cranberry juice
• regular ice cream
High GI 70 and above:
• white bread
• most white rice
• corn flakes
• extruded breakfast cereals
Australian researcher Dr. Susanna Holt investigated how long certain foods can keep your hunger off and results proved what I have sensed already, that bakery goods ARE addictive. White bread was rated at 100 and worse than white bread was bakery products like croissants (47), cakes (65) and donuts (68). This is another proof that wheat is addictive and that eating bakery products will make you hungry for more. Foods that had lower satiety index then white bread were candy bars and snacks, all processed foods. Foods that have highest satiety index were oatmeal, boiled potatoes, eggs, meats, fish, fruits and veggies.