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Glycemic Index ranking of foods

Glycemic Index



Low GI foods can serve as a healthy snack while you’re following a diet programme. Just remember that not all carbohydrates are equal. Choose foods with low Glycemic Index, these will keep you full for longer and therefore will help prevent excessive cravings.

Bonus: low GI foods improve energy levels and increase concentration. 

Glycemic Index ranking of foods

A rationally balanced diet, implemented and maintained during the weight loss process, should provide you with adequate energy and vital nutrients and prevent a weight gain rebound.

The Glycemic Index (GI), which classifies foods according to the rate at which carbohydrates are digested and absorbed, can be a useful tool in composing such a diet.

It allows you to assess the glycemic effect (rise in blood sugar level) of a particular product or type of food, which plays an enormous role when on a diet.

High-GI (over 70) products cause a rapid increase in blood sugar levels, which in turn results in a rapid increase of insulin level. Thereafter, sugar levels rapidly and significantly decrease, which brings back the sensation of hungriness.

A low-GI (below 55) food causes a slower increase in blood glucose level, which leads to relatively slow and even release of insulin.

As a result, and instead of being transformed into adipose tissue (body fat), carbohydrates are used as a source of energy.

Why choose low GI foods

Worldwide clinical studies, conducted for over 30 years, corroborate the merits and health benefits of a low-glycaemic diet:

  • It makes you feel full faster, thus helping to avoid overeating or excessive snacking.
  • It lowers the level of insulin, which helps burning up fat and prevents excess fat deposits.
  • It helps reduce body fat tissue while maintaining muscle mass.
  • It decreases the level of triglycerides, total cholesterol and “bad” LDL cholesterol.
  • It increases the level of well-behaved “good” HDL cholesterol.
  • It reduces the risk of type 2 diabetes, helps control blood sugar levels and lower the risk of diabetes complications.
  • It reduces the risk of cardiovascular diseases.
  • It reduces the risk of certain types of cancer.
  • It improves skin health.
  • It keeps your energy levels high longer, thus improving your physical and mental efficiency.

 Pick your low GI snack here:

GI TableGI Table



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