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Glycemic Index Chart

 Extra Insulin = Extra Fat

Why is too much insulin important? Because the faster the speed of entry into the bloodstream, the more insulin is secreted and vice versa. Along with a myriad of health issues caused by an over-secretion of insulin, it triggers the extra storage of fat. Also high insulin demand will eventually exhaust the pancreas – a direct route to diabetes.


The glycemic index chart is used for weight control in people with pre-diabetes because slowly digested carbohydrates are associated with better safety. Breads and breakfast cereals make a large contribution to the glycemic load of most diets, and therefore a change to low glycemic index food alternatives is especially useful.


When you eat foods with a high glycemic index your blood sugar levels rapidly increase. This causes your pancreas to secrete insulin, which is your body’s way of getting your blood sugar level back to normal. Foods rated 70+ will always cause a spike in blood sugar levels.


LOW GI = 55 or less

Grainy breads, pulse, pasta, most fruits and vegetables (potato and watermelon excepted), yoghurt, milk, products very low in carbs (cooking oil, some cheeses, and nuts)


Med GI = 56 – 59

Table sugar, basmati rice, sweet potato, whole wheat products

High GI = 70 plus

Most white rice (such as jasmine), rice crispy, white bread, croissants, corn flackes, breakfast cereals (those extruded), straight glucose (100), watermelon, baked potato


So, according to the chart, most of the fruits and vegetables do have little amount of carbs per serving. And the average amount of carbohydrate you may take for them are approximately 50 grams. That’s why they are considered the best foods for pre-diabetes.


Fruits and vegetables have reduced glycemic index and at the same time have reduced glycemic load. The lower the GI load the less insulin you will call for – and that is after all what we are aiming for. Slow digestion, lower insulin and lower storage of fat. Use your GI chart; it’s your best friend.


Esther Smith, author

Smith continues to write about this most important issue for all Americans. Once you learn how the body uses the foods you eat, the better you can control your diet. For more on this subject to go:

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