Understanding Glycemic Response: How High Glycemic Foods and Beverages Affect Health

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Understanding Glycemic Index (GI)

GI Categories

  • • Low GI (0-55)
  • • Medium GI (56-69)
  • • High GI (70-100)

Factors Affecting GI

  • • Food processing
  • • Fiber content
  • • Cooking method
  • • Ripeness (fruits)

High Glycemic Foods to Limit

Refined Carbohydrates

  • • White bread
  • • White rice
  • • Sugary cereals
  • • Processed snacks

Sugary Items

  • • Sodas
  • • Candy
  • • Sweetened drinks
  • • Desserts

Low Glycemic Alternatives

Whole Grains

  • • Quinoa
  • • Steel-cut oats
  • • Brown rice
  • • Barley

Other Low GI Foods

  • • Legumes
  • • Non-starchy vegetables
  • • Most fruits
  • • Nuts and seeds

Supporting Healthy Blood Sugar

Lifestyle Factors

  • • Regular exercise
  • • Adequate sleep
  • • Stress management
  • • Meal timing

Dietary Strategies

  • • Balanced meals
  • • Portion control
  • • Fiber intake
  • • Protein pairing