The Glycemic Index: Your Guide to Healthy Levels of Blood Sugar and Insulin. Glycemic Index And Glycemic Load For 100+ Foods

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1 Brad Lemley s Natural Health Solutions The Glycemic Index: Your Guide to Healthy Levels of Blood Sugar and Insulin What is the Glycemic Index? The glycemic index encompasses a scale of 0 to 0, with higher values given to foods that cause the most rapid and persistent elevation in blood sugar. The reference point is pure glucose, which has a GI of 0. The greater the GI of a food, the higher the correlated insulin response. What is Glycemic Load? The Glycemic Load takes into account the quantity of carbohydrate being consumed and how this is reflected in the glycemic response. By definition, the glycemic index compares equal quantities of carbohydrate. In 1 the concept of glycemic load was introduced by researchers at Harvard University to quantify the overall glycemic effect of a typical portion of a given food. Thus, the glycemic load of a food reflects the glycemic index, but is simply adjusted to reflect a typical portion of that particular item. The higher the GL, the greater the expected elevation in blood glucose and the insulin response that will follow. How does the Glycemic Index affect me? Whether you are sick, well, overweight, metabolically compromised, experiencing brain issues, or just want to preserve your mental wellbeing, understand that the Glycemic Index plays a pivotal role. Choose foods with a lower GI while making sure they are gluten-free. This will maintain healthy levels of blood sugar and insulin. These are the keys to enhancing general health as well as brain health and function. Glycemic Index Tables: The following is a Glycemic Index Table provided by Harvard Medical School. Other helpful resources include: American Diabetes Association American Journal of Clinical Nutrition Glycemic Index And Glycemic Load For 0+ Foods FOOD BAKERY PRODUCTS AND BREADS (glucose = 0) Banana cake, made with sugar 1 Banana cake, made without sugar Sponge cake, plain 1 Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)

2 Apple, made with sugar 1 Apple, made without sugar 8 Waffles, Aunt Jemima (Quaker Oats) Bagel, white, frozen Baguette, white, plain 1 Coarse barley bread, -% kernels, Hamburger bun 1 Kaiser roll Pumpernickel bread % cracked wheat kernel bread 8 White wheat flour bread 1 Wonderâ bread, Whole wheat bread, 1 0% Whole Grainâ bread (Natural Ovens) Pita bread, white 8 Corn tortilla 2 Wheat tortilla 8 BEVERAGES Coca ColaÂ, 1 FantaÂ, orange soft drink 8 LucozadeÂ, original (sparkling glucose drink) 0 Apple juice, unsweetened, 2 brad lemley s natural health solutions

3 Cranberry juice cocktail (Ocean SprayÂ ) 8 2 Gatorade 8 Orange juice, unsweetened Tomato juice, canned 8 FOOD FRUITS (glucose = 0) Apple, Banana, ripe 2 1 Dates, dried 2 18 Grapefruit 2 Grapes, 11 Orange, 0 Peach, 2 Peach, canned in light syrup 0 Pear, 8 Pear, canned in pear juice Prunes, pitted 2 Raisins 28 Watermelon 2 BEANS AND NUTS Baked beans, 0 Blackeye peas, Black beans brad lemley s natural health solutions

4 Chickpeas, Chickpeas, canned in brine 8 Navy beans, 1 Kidney beans, Lentils, Soy beans, 1 1 Cashews, salted 2 Peanuts, 0 PASTA and NOODLES Fettucini, 2 1 Macaroni, Macaroni and Cheese (Kraft) 2 Spaghetti, white, boiled, Spaghetti, white, boiled 20 min, 8 2 Soda crackers 2 1 SNACK FOODS Corn chips, plain, salted, 2 11 Fruit Roll-UpsÂ 2 M & M sâ, peanut Microwave popcorn, plain, 20 Potato chips, Pretzels, oven-baked 8 1 Snickers BarÂ 18 brad lemley s natural health solutions

5 FOOD VEGETABLES (glucose = 0) Green peas, Carrots, 2 Parsnips 2 Baked russet potato, 111 Boiled white potato, Instant mashed potato, 8 1 Sweet potato, 0 Yam, 20 MISCELLANEOUS Hummus (chickpea salad dip) 0 Chicken nuggets, frozen, reheated in microwave oven min 0 Pizza, plain baked dough, served with parmesan cheese and tomato sauce 0 Pizza, Super Supreme (Pizza Hut) 0 Honey, 1 2 This report was republished with permission from Dr. Perlmutter, MD. For more information from him please visit Copyright 201 by Brad Lemley s Natural Health Solutions, 8 St. Paul St., Baltimore, MD -20. All rights reserved. No part of this report may be reproduced by any means or for any reason without the consent of the publisher. The information contained herein is obtained from sources believed to be reliable, but its accuracy cannot be guaranteed. All material in this publication is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this publication; readers should consult a health professional on any matter relating to their health. The information and opinions provided in this publication are believed to be accurate and sound based on the best judgment available to the authors, but readers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for errors or omissions. The material in this report has not been approved by the Food & Drug Administration. The products discussed are not intended to diagnose, treat, cure, or prevent any disease.

Glycemic Load & Glycemic Index

Glycemic Load & Glycemic Index Load & Index When food is consumed it is converted to fuel for our bodies. One type of fuel is glucose and different foods impact blood glucose levels differently. A driver of this is the amount and type