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the glycemic index The glycemic index (GI) is a scale from 0 to 100 that ranks foods based on how quickly that food raises your blood sugar. There are 3 categories: low GI, medium GI, and high GI. e d All carbohydrates that we eat will break down into sugar in our bodies, but they can affect our blood sugar i levels in very different ways. We can use the glycemic index to help us manage our blood sugars. ux ge ld | low GI foods | high GI foods Low GI foods break down into ain High GI foods break down very sugar more slowly after we eat vi quickly into sugar after we eat them, so our blood sugar does vc them, and they cause our blood ri not spike up as high. sugar to spike very high. u These foods are usually higher in These foods are usually very sm fibre and are often more processed and are less nutritious |e nutritious for us. for us. c It is best to choose low GI foods It is best to avoid high GI foods as sy as much as possible. much as possible. el tg | how it can help e Choosing low GI foods more often will help you: bo at keep your blood sugars under control, especially post meals i reduce the stress put on your body to try to manage sudden de spikes d feel full after meals and keep your hunger levels in control i improve your cholesterol levels u | what affects the GI? g cooking time: cooking breaks down the carbohydrates in food into smaller pieces, and if we cook C foods for too long, our blood sugar can spike up very quickly. fibre: foods with more fibre break down into sugar slowly and give us more energy for longer M balanced meals: including protein and healthy fat can slow down the breakdown of carbohydrates in L our bodies, and keep us feeling fuller for longer. choose low GI foods as often as possible what the bottom line don’t forget to consider the quality of the food itself – even though it is low GI, is it still a healthy choice? about portion control still matters with low GI foods look for easy ways to add low GI foods to your diet: alcohol? o choose whole fruit instead of juice o make all of your grains whole grains o get creative with bean & legume recipes o swap out cereal for oatmeal in the morning o enjoy plenty of vegetables with meals & snacks 2| guide | glycemic index low GI medium GI high GI choose more often (56-69) choose less often (55 or less) (70 or more) breads 100% whole grain bread whole wheat bread pita bread white bread waffles sourdough bread chappati pumpernickel bagels pancakes ed rye bread roti french bread iu cereals All-Bran™ Oat Bran™ Bran Buds™ shredded wheat Bran Flakes™ Weetabix™ g Bran Buds with oatmeal (rolled oats or puffed wheat Rice Krispies™ Cheerios™ l psyllium™ steel-cut oats) muesli Raisin Bran™ Grapenuts™ a Corn Flakes™ instant oatmeal vi Special K™ Cream of Wheat™ vr (instant) u grains buckwheat barley long-grain white rice couscous millet s parboiled or bulgur basmati rice rice noodles short-grain rice | converted rice quinoa brown rice instant rice s pasta egg noodles et fruits apricot (fresh or berries banana raisins watermelon e dried) apple kiwi figs (dried) b peach dates (dried) cantaloupe cherries ai mango pear papaya pineapple d orange other cassava kidney beans ripe plantains tapioca pretzels starches green plantains navy beans sweet corn white or Russet soda crackers yam split peas Ryvita™ rye crackers potatoes rice cakes or rice popcorn lentils mashed potatoes crackers sweet potato chickpeas French fries Melba toast soybeans www.lmc.ca © LMC Diabetes & Endocrinology 2017
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