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Cardiac Cookbook

What is the Glycemic Index?

The glycemic index (GI) provides a comparison of carbohydrate –containing foods. The GI value for each food is based on the food’s direct effect on your blood sugar levels. Foods with a high glycemic index GI rating are digested and absorbed quickly by your body and cause a rapid rise in blood sugar levels. Low glycemic index (GI) foods are digested and absorbed more slowly and do not cause as rapid a rise in blood sugar levels.

Low GI = 55 or less

Medium GI = 56-69

High GI = 70 or more

What is Glycemic Load?

Low GL = 10 or less
Medium GL = 11- 19
High GL = 20 or more

The values of the low GI & low GL diet:

• Better blood glucose (sugar) control in diabetics or others with impaired glucose tolerance
• Slower digestion can help you feel full longer, promoting weight loss

Tips for choosing a Low Glycemic Diet:

• Choose foods that are high in fiber. Fiber-rich foods tend to have both lower glycemic index and glycemic load values.
• Choose breakfast cereals made with whole oats, barley, and bran.
• Choose breads, cereals, crackers, and pastas made from "whole grains" instead of refined "white" grain products.
• Enjoy all types of fruit and vegetables. Leave the skins on.
• Add beans, peas, lentils, or nuts to foods like chili, soups, and salads.
• Avoid simple carbohydrates including: candy, honey, pop, donuts, sweetened cereal, cakes, sweet fruit, fruit juice, white sugar, brown sugar, corn syrup, maple syrup, molasses, sucrose, glucose, fructose, and dextrose.
• Avoid foods that have been highly processed. Whole oats have a lower GI than oatmeal, which is made from smashed oat grains.
• Add an acid like lemon juice or vinegar to your foods.Acidic foods have lower GI values.

Choose these low Glycemic Index/Glycemic Load:

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