The glycemic index is a rating system that classifies foods based on how quickly they cause increases in blood sugar levels, with a scale of 1-100. Foods with a high glycemic index of 70 or above break down rapidly, while low glycemic foods below 55 break down slowly. The glycemic load takes into account both the glycemic index and amount of carbohydrates in a food. Consuming moderate to low glycemic index foods using an 80/20 rule is recommended to control blood sugar and insulin levels and prevent health issues like diabetes.
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2. What is The Glycemic Index? Rating system that classifies how FAST carbs break down into blood sugar Based on a 1-100 Scale The higher the index, the faster the carb breaks down into blood sugar
3. Rating Break-Down’s High Glycemic Range: 70 and Up Mid Glycemic Range: 50-70 Low Glycemic Range: 50 and Below
4. The Glycemic Load GL = (GI x the amount of carbohydrate) divided by 100
5. Glycemic Load Example Apple It has a GI of 40 and it contains 15 grams of carbohydrate.GL = 40 x 15/100 = 6 g
8. LOW G.I.EXAMPLES High Glycemic White Potatoe White Pasta Ripe Banana Simple Carbs White Short Grain Rice White Bread Low Glycemic Sweet Potatoe Whole Grain Pasta Un-ripened Banana Complex Carbs Brown Long Grain Rice High Fiber 100% Whole Grain Bread (moderate)
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