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What is the Glycemic Index (GI)?

The Glycemic Index (GI) ranks foods according to how they affect blood glucose (sugar) levels. It is based on a scale of 1 to 100+ with the standard reference being either white bread or pure glucose. Foods with a lower GI will raise blood sugar levels less than those with a higher GI value. How does that affect you? Using the GI as a guide can assist you to maintain weight or put on size, depending on your goals.

Your body is very receptive for nutrient absorption when you wake in the morning or after your workout. At this point, high-GI foods and supplements in combination with protein can help replenish exhausted muscle stores, helping your body maintain muscle. Likewise, during your low activity hours, consuming foods on the middle to lower end of the GI may keep you full over a longer period of time and thus help you control and possibly reduce your weight.

Sample Glycemic Index List

Milk Products Sugars
Ice Cream 89
Glucose (50g) 137
Low-fat Yogurt 47
Sucrose (50g) 84
Skim Milk 46
Fructose (50g) 30



Fruits Grains & Grain Products
Orange Juice 76
Instant Oatmeal 98
Bananas 60
White Rice 91
Apples 57
Whole Wheat Bread 73
Spaghetti 54



Vegetables
Potatoes (baked) 121
Baked Beans 69
Yam 53
Lentils 41
Peanuts 21



Note: Standard Reference is White Bread


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