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MyHealth Matters -
Nutrition and Herbs
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Glycemic Index: based on the rise in blood sugar, following the consumption of glucose (the final breakdown product of all carbohydrates). Scale is out of 100 (highest). White bread and glucose are 100. Here are some examples of low, medium, and high GI foods. Remember, a whole food that has a higher GI, is generally better for you than a processed food with a lower GI. Choose LOW and MEDIUM GI foods more often, as they’ll sustain your energy for longer periods of time and cause decreased cravings for sugary foods! | LOW GI | MEDIUM GI | HIGH GI | | Less than 55: choose more often | 55-70: choose in moderation | 70-100: limit or avoid | | Apples Oranges Avocado Carrots (raw) Beans Lentils Peas Chickpeas Quinoa (“keen-wa”) Buckwheat Greens Asparagus Broccoli Cauliflower Almond milk Plain yogurt Nuts Seeds Flax Yam/Sweet Potato Agave Nectar | Whole wheat Quick cooking oats Beets Bananas Apricots Pineapple Mango Brown rice Bran Popcorn Millet Honey | White bread White rice Chocolate Candy Chips Baked goods/pastries Refined/commercial cereals Sports drinks (commercial) Dried dates White pasta Beer White potatoes |
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