Glycemic Index
Glycemic Index (GI)
Dysglycemia is the term for unstable blood sugar levels. Unfortunately, dysglycemia has become an epidemic in our society. The seriousness of this condition is grossly underestimated and generally not thought of as a problem by the general public, or health care field for that matter. Dysglycemia leads to a range of conditions including the diabetes, insulin resistance, ADHD and thyroid conditions to name a few. Fortunately, a dysglycemia can be easily corrected through diet which is why we are arming you with the table below to help you make the right choices.
The glycemic index (GI) is used to measure blood sugar levels, which result from the digestive process after food intake. Worldwide this is an established and reliable indicator for measuring increase in blood sugar levels after ingestion of carbohydrates. Foods are considered foods well-suited for weight reduction, if they lead to low blood sugar levels and thereby low levels of insulin. Insulin not only lowers blood sugar levels but also halts burning fats. When trying to lose weight it is essential to mostly eat foods, which lead to low blood sugar levels.
Concentration of carbohydrates: namely, how many grams of carbohydrates are contained in certain foods, play a key role. In the event the carbohydrate portion is less than 10 g per 100 g in a given food, then products with a high resulting glycemic index may be consumed. These foods are marked with a star * in the following table. For example, a watermelon would normally yield a glycemic index of 75 and would not be well-suited for losing weight. However, the carbohydrate portion is only 7 g per 100 g in a watermelon, so watermelon may be eaten without an ensuing negative effect on insulin levels.
- low glycemic index < 55
- medium glycemic index 56-69
- high glycemic index > 70
| Vegetable and Salads | GLYX |
| Cauliflower | 15 |
| Beans, red | 40 |
| Kidney Beans | 30 |
| Peas, canned | 50 |
| Peas, raw | 40 |
| Peas, dry | 30 |
| Vegetables, green | 15 |
| Carrots, cooked* | 85* |
| Carrots, raw | 30 |
| Chickpeas | 30 |
| Pumpkin * | 75* |
| Lima Beans | 30 |
| Lentils, canned | 40 |
| Lentils, raw | 30 |
| Lentils, yellow/brown | 30 |
| Lentils, red | 26 |
| Corn | 65 |
| Horseradish | 35 |
| Paprika | 30 |
| Mushrooms | 15 |
| Radishes | 30 |
| Beets, canned * | 65* |
| Brussels Sprouts | 15 |
| Cabbage, red | 15 |
| Sauerkraut | 15 |
| Soy Beans | 15 |
| Bean Sprouts | 30 |
| Asparagus | 15 |
| Spinach | 15 |
| Tomato | 30 |
| Cabbage, white | 15 |
| Zucchini | 15 |
| Bulbs | 15 |
| Fruit | GLYX |
| Pineapple * | 65* |
| Apple | 35 |
| Apricot | 30 |
| Apricot, dried | 45 |
| Banana, ripe | 60 |
| Banana, firm | 45 |
| Pear | 35 |
| Strawberry | 30 |
| Grapefruit | 25 |
| Cantaloupe * | 60* |
| Cherry | 25 |
| Kiwi | 53 |
| Mango | 40 |
| Orange | 43 |
| Papaya | 50 |
| Peach | 40 |
| Plums | 40 |
| Raisins | 65 |
| Watermelon* | 75* |
| Grape | 55 |
| Bread and Baking Goods | GLYX |
| Pretzel | 80 |
| Croissant | 70 |
| Wheat Toast | 65 |
| Pumpernickel | 40 |
| Whole Grain Bread (Rye) | 45 |
| Whole Grain Toast | 50 |
| White Toast | 80 |
| Grain & Nuts | GLYX |
| Buckwheat | 55 |
| Cornflakes | 85 |
| Oat Flakes | 40 |
| Oat Bran | 51 |
| Cracker | 75 |
| Corn Chips | 75 |
| Corn Flour | 69 |
| Cereals, sweetened | 65 |
| Popcorn | 85 |
| Rye Flakes | 35 |
| Chocolate Granola | 70 |
| Whole Grain Cereals | 40 |
| White Flour | 70 |
| Nuts | 15-30 |
| Beverages | GLYX |
| Beer | 110 |
| Champagner | 55 |
| Coke | 90 |
| Vegetable Juice, fresh | 35 |
| Fruit Juice, fresh | 50 |
| Coffee | 0 |
| Lemonade | 90 |
| Wine, red, dry | 50 |
| Tea | 0 |
| Wine, white, dry | 55 |
| Water | 0 |
| Milk Products | GLYX |
| Butter | 0 |
| Butter Milk | 15 |
| Ice Cream | 63 |
| Cream Cheese | 0 |
| Fruit Yogurt | 60 |
| Cottage Cheese | 20 |
| Mozzarella | 0 |
| Yogurt, plain | 15 |
| Cream | 0 |
| Milk | 30 |
| Side Dishes (Noodles, Rice, Potatoes) | GLYX |
| Basmati Rice | 55 |
| Couscous | 60 |
| Chinese Noodles | 35 |
| Gnocchi | 67 |
| Potatoes, peeled, cooked | 70 |
| Potatoes in the skin | 60 |
| Potatoes, roasted | 95 |
| Potatoes, mashed | 85 |
| Noodles, softly cooked | 60 |
| Noodles, “al dente” | 54 |
| Polenta | 68 |
| French Fries | 90 |
| Rice Flour | 95 |
| Whole Grain Noodles | 42 |
| Sweets and Snacks | GLYX |
| Potatoes Chips | 95 |
| Ice Cream | 70 |
| Fruit Ice Cream w/o Sugar | 35 |
| Peanuts | 15 |
| Fructose | 35 |
| Honey | 80 |
| Cookies | 70 |
| Jam | 65 |
| Malt Sugar | 110 |
| Marmalade w Fructose | 30 |
| Candy Bars | 70 |
| Marzipan | 80 |
| Tart | 65 |
| Popcorn | 70 |
| Puff Rice | 85 |
| Sugar, refined | 72 |
| Chocolate, 70% Cocoa | 20 |
| Chocolade, Whole-Milk | 70 |
| Sorbet | 35 |
| Glucose | 100 |
| Waffles | 77 |
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