Glycemic Index: Your Key to Stable
Blood Sugar and Optimal Health
Introductio
n
• Struggling with energy crashes and cravings due to unstable blood sugar?
• Over 100 million Indian adults live with diabetes or prediabetes.
• The glycemic index (GI) helps you make better food choices for balanced
blood sugar.
• Using GI can lower the risk of chronic diseases and help maintain energy.
What is the Glycemic
Index?
Understanding the Glycemic Index
• GI ranks foods on a scale from 0 to 100 based on how
quickly they raise blood sugar.
• Foods are categorized as:
• Low GI: 55 or less
• Medium GI: 56-69
• High GI: 70 or more
• GI vs. Glycemic Load (GL): GL considers both GI and
portion size for blood sugar impact.
Factors Affecting a Food's
Glycemic Index
Factors Influencing GI
1. Fiber Content: High fiber lowers GI by slowing digestion.
2. Fat & Protein Content: High-fat/protein foods generally
have a lower GI.
3. Ripeness: As fruits ripen, their GI increases.
4. Processing: Processed foods have a higher GI due to
fiber removal.
5. Cooking Method: Al dente pasta has a lower GI than
fully cooked pasta.
Benefits of a Low Glycemic
Diet
Health Benefits of Low GI Diet
• Blood Sugar Control: Stabilizes blood sugar, especially for diabetes.
• Weight Management: Low GI foods reduce hunger, aiding weight loss.
• Heart Health: Can improve cholesterol and reduce heart disease risk.
• Energy Stability: Prevents energy "crashes" after meals.
Incorporating Low GI
Foods into Your Diet
Low GI Foods to Include
• Vegetables: Broccoli, spinach, cucumbers, peppers
• Whole Grains: Quinoa, barley, oats, whole-grain bread
• Legumes: Lentils, chickpeas, black beans
• Fruits: Apples, pears, berries, citrus
• Healthy Fats: Avocado, nuts, seeds, olive oil
• Lean Proteins: Chicken, fish, tofu, eggs
High GI Foods to Avoid
High GI Foods to Limit
• Refined Carbohydrates: White bread, pastries, sugary cereals
• Sugary Drinks: Soda, fruit juices, sports drinks
• Processed Snacks: Chips, cookies
• Sweetened Dairy Products: Ice cream, flavored yogurt
Tips for Following a Low
Glycemic Diet
Practical Tips for Success
1. Read Labels: Choose high-fiber, low-carb products.
2. Food Pairing: Combine high GI foods with low GI foods
or protein.
3. Portion Control: Even low GI foods affect blood sugar in
large amounts.
4. Plan Ahead: Prepare low GI meals to avoid high GI
convenience foods.
5. Consult Professionals: Work with dietitians if you have
specific health needs.
Glycemic Index and
Diabetes Management
GI & Diabetes
• GI helps those with diabetes manage blood sugar.
• Choosing low GI foods and watching portions prevents spikes
and drops.
• GI is one part of a balanced diet—consider total carbs, protein,
and fat.
CONCLUSION
• Understanding GI can lead to better health and stable energy.
• Make informed choices to control blood sugar and reduce disease risks.
• Start incorporating low GI foods and enjoy sustained energy and
improved well-being.
Thank you!
To know more, visit:
https://lbclinics.com/blog/glycemic-index-your-key-to-stable-blood-sugar-and-optimal-health/8