Glycemic Index


The Glycemic Index is a measure of how quickly carbohydrates are digested and absorbed

The glycemic index (GI) of a carbohydrate, describes the effect of the carbohydrate on blood sugar levels after you have eaten it.  You might also be interested in reading about the Insulin Index.  We have also listed a selection of books available from Amazon on the Glycemic index and GI diets that have all received rave reviews by customers who have bought them.

Low glycemic index carbohydrates – cause only small fluctuations in blood glucose levels, as they are broken down slowly by the body, and absorbed slowly into the blood.

High glycemic index carbohydrates – cause bigger swings in blood glucose levels as they are broken down rapidly and absorbed quickly into the blood.

Diabetics must restrict their carbohydrate intact to those with a low glycemic index.  These slowly release sugars into the blood stream, and don’t produce big spikes like high glycemic index carbs.

Low glycemic index foods are a benefit for a number of reasons to everybody, not just diabetics.  Some of these benefits include:

  • weight management
  • they increase the body’s sensitivity to insulin
  • reduce the risk of heart disease
  • reduce cholesterol levels
  • reduce sugar cravings, and help you feel full for longer

Quick tips for eating a healthier low glycemic diet:

  • Eat grainy bread.
  • Eat cereals based on oats and bran.
  • Eat fresh fruit and vegetables (except potatoes and watermelon).
  • Eat plenty of salads.
  • Eat integral rice and wholemeal pasta.
  • Eat legumes and pulses.
  • Eat fish, eggs, meat.
  • Eat nuts.

Foods with a high glycemic index include:

  • potatoes
  • watermelon
  • some white rice
  • white bread
  • sugary breakfast cereals
  • sweets and puddings

Diet & Lifestyle – Is it the answer to curing Diabetes?

Are doctors telling diabetics the whole truth? Is diabetes really incurable as we are being told? A growing number of health experts are have concluded that many cases of diabetes are curable. This isn't some wonder drug or herbal potion to cure or reverse diabetes, but a more natural cure related to the diet and lifestyle we live. For full details, please read our section that explores the possibilities of a natural cure for diabetes.


About Andy

Andy writes for a number of health related sites but has always been fascinated by alternative medicine and home remedies. His deep interests in nature and the body's innate ability to heal itself (given the right condition) have lead him to a pivotal time in his life - and so, Holistic Home Fitness was born. While it's relatively new at the moment, Andy wants to build this site into a huge reference site for a more holistic approach to health and fitness.