Welcome To Glycemic Index Lab
Low Glycemic Index Food Chart
Glycemic Index (GI) The Glycemic Index (GI) measures the effect that carbohydratecontaining foods have on our blood sugar. Foods are ranked on how quickly they are digested as low GI foods are digested more slowly; therefore, they are more filling and beneficial for weight loss and blood glucose management.
Reasons To Eat Low GI Foods • Low-GI foods can help manage diabetes by controlling blood sugar and improving the body's sensitivity to insulin. • It helps to decrease the risk of heart disease. • Helps to reduce weight loss. • It helps to reduce the risk of certain chronic diseases (diabetes, heart disease, and obesity). • Reduces the inflammation
Glycemic Index Chart • Low GI Foods (55 or less) • Medium GI (56-69) • High GI (70 or more)
Low GI Fruits List Fruits
GI Value
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Cherries Grapefruit Prunes Apricots, dried Apple Peach Pear, Fresh Plum Strawberries Orange Mango
22 25 29 30 38 38 38 39 40 42 51
Low GI Vegetables List Vegetables
GI Value
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Bell Peppers Broccoli Cabbage Lettuce Mushroom Onion Aspargus Green Beans Artichoke
10 10 10 10 10 10 14 14 15
Low GI Dairy Foods List Dairy Foods
GI Value
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Yogurt (Low Fat) Milk, Chocolate Milk, Whole Milk, Fat-Free Milk, Skimmed
14 24 27 32 32
Low Beverages List Beverages
GI Value
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Apple Juice Carrot Juice Pineapple Grapefruit Juice Orange Juice
41 45 46 48 52
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