How to Use the GI Index List of Foods

The Glycemic Index is a measurement of glucose released into the bloodstream. Glucose is the type of sugar present in carbohydrates and are released as carbohydrates are digested. The index was developed at the University of Toronto by Dr. David Jenkins in the early 1980s. The Glycemic Index is most commonly used by persons with diabetes, although certain diets, such as the South Beach Diet, are built around the Glycemic Index.

Things You'll Need

• Glycemic Index Chart (A well-organized table is available at http://www.gilisting.com.)

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Instructions

• 1

  Access a Glycemic Index table, or database. A strong table will include many different types of foods, and at least the Glycemic Index rating (or "GI," which indicates the rate at which glucose will enter the blood stream), and the serving size on which the GI is based.

• 2

  Look specifically at the GI for each type of food. The GI will range from 1 to 100. Lower numbers indicate a slower release of glucose into the bloodstream; higher numbers indicate faster releases.

• 3

  Choose foods based on glucose needs and the GI rate for food. Foods with a high GI (70 or above), such as white bread, are good for speedy intake of glucose, which may be appropriate after an intense period of exertion or for a person suffering from hypoglycemia. Foods with a lower GI (55 or below), such as fruits and vegetables, are recommended for longer-lasting (if less intense) energy.