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Food with a high glycemic index - What should I be eating?

July 28, 2021

If you are a diabetic, or even a borderline diabetic with insulin resistance, and looking for some guidance on what foods have a high glycemic index and what foods you should be eating, you have come to the right place. 

There are certain high-glycemic foods that might be pretty obvious. Things like sugary cakes, chips, fries, and high-sugar cereals are easier to identify as unhealthy, high-glycemic foods that should be avoided. But what about breads, rice, certain fruits, and other foods? It's not always so obvious to know what is high or low on the glycemic index. 

First, let's talk about the glycemic index (GI). The index was developed as a tool to help with blood sugar management. Foods are scientifically studied to understand how they are digested and how they will specifically increase blood sugar levels. Based on the impact they have on blood sugar, they are rated as low, medium or high on a scale of 1-100. The lower the number, the lower impact that food will have on your blood sugar levels.

This is how the GI ratings look:

Low: 55 - or lower
Medium: 56 - 69
High: 70 or higher

As a general rule, foods that contain refined sugars and carbs (that will be in the High GI scale) are digested rapidly, causing blood sugar to spike. Foods that are low in carbs and have little-to-no sugar (that are found in the low GI scale) are digested slower by your body and give you more energy over a longer time keeping your blood sugar consistent. 

The easiest way to find out what a food is rated is to look it up. Food with a high-glycemic index isn't always obvious. For example, Brown rice pasta is high on the GI index (92) while white pasta like vermicelli is low (35). And sticky rice is high (88) while wild brown low is low (45). 

We have developed an easy-to-use list that you can find here on our website. You can bookmark it for easy access. If you'd like to print the list, here is a link to a full-page printable file here and a smaller, tri-fold version (perfect for educational use) here. Some of your favorite foods may have a much higher value on the Glycemic Index than you expect. Don't fret, Fifty50 Foods offers many Low Glycemic alternatives.

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