The Glycemic Index Experiment

diabetes glucose load glycemic index low gi pcos weight loss Jul 03, 2024
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Low-Glycemic Index (GI)

From Weight loss to Polycystic Ovarian Syndrome (PCOS) to Diabetes, Heart Disease and more, in my 30 years as a Dietitian, I can say, the low Glycemic Index (GI) diet, is worth the experiment.  


What is the Glycemic Index (GI)?

The glycemic index (GI) is a ranking system for carbohydrates based on their impact on blood glucose (sugar) levels. Foods are rated on a scale from 0 to 100, with pure glucose given a reference score of 100. Foods with a high GI are rapidly digested and absorbed, causing a swift increase in blood sugar levels. Conversely, foods with a low GI are digested and absorbed more slowly, resulting in a gradual rise in blood sugar levels.


How does the GI approach apply in Everyday Eating?

Weight Management:

  • Low-GI foods can help you feel full longer, reducing the likelihood of overeating and aiding in weight management. Not to mention, they are often higher in fiber for even more healthy benefits.

Hormone Balancing:

  • Stable blood sugar levels can help regulate hormones such as insulin, which plays a crucial role in metabolism and energy storage.  Specifically, those with fibromyalgia or metabolic syndrome may benefit from a low-GI diet. 

Pre-Diabetes and Diabetes:

  • Managing blood sugar levels is crucial for individuals with pre-diabetes and diabetes. Low-GI foods can help prevent spikes in blood sugar levels and maintain better control.

Heart Disease:

  • Diets that include low-GI foods have been linked to improved cholesterol levels and reduced risk of heart disease.


High Glycemic Index Foods: Examples

Food     GI        
White Bread                                         75
French Baguette 95
Cornflakes 81
Rice Krispies 82
Instant Oatmeal 79
Baked Potato 85
Rice Cakes 82
Pretzels 83
Soda 63
Gatorade 78
Candy (e.g., Skittles) 70
Doughnuts 76
Sports Drinks 78
White Rice 73
Jasmine Rice 89
Watermelon 72
Pineapple 66
Melons (cantaloupe, honeydew) 65
Jelly Beans 80
Instant Mashed Potatoes 87


Average Glycemic Load of 20 Common Foods

Glycemic load (GL) considers both the GI and the carbohydrate content of a serving size of food.

Food GI                      Serving Size (g) Carbohydrate Content (g) GL            
White Rice 73 150 45 33
Brown Rice 68 150 42 29
White Bread 75 30 15 11
Whole Wheat Bread 71 30 12 9
Oatmeal 55 250 27 15
Cornflakes 81 30 26 21
Sweet Potato 63 150 35 22
Baked Potato 85 150 29 25
Apple 36 120 15 5
Banana 51 120 24 12
Carrot 35 80 6 2
Chickpeas 28 150 22 6
Lentils 32 150 20 6
Milk 27 250 12 3
Yogurt 36 250 15 5
Orange Juice 50 250 26 13
Spaghetti 49 180 25 12
Corn 52 150 27 14
Grapes 59 120 18 11
Watermelon 72 120 10 7



List of Low Glycemic Index Foods

Food GI          
Lentils 32
Chickpeas 28
Hummus 6
Peanuts 7
Kidney Beans 24
Black Beans 30
Apples 36
Oranges 42
Berries 25
Grapefruit 25
Plums 24
Carrots 35
Sweet Potatoes 63
Whole Milk 41
Greek Yogurt 36
Oats 55
Quinoa 53
Barley 28
Whole Wheat Pasta 37
Tomato Juice 38



Glycemic Index Makeover Example:

Food GI               With Addition GI with Addition
White Rice 73 With chia seeds and chicken 50
White Bread 75 With avocado and turkey 55
Potato 85 With broccoli and salmon 55
Spaghetti 49 With ground beef and vegetables 35


For more GI Makeovers and meal plan ideas, click here for my FREE Downloadable e-book.



Low Glycemic Index - Meals & Snacks 

Day 1

Breakfast: Greek yogurt with berries and a sprinkle of chia seeds (GI: 40)
Snack: Apple slices with almond butter (GI: 35)
Lunch: Quinoa salad with mixed vegetables and grilled chicken (GI: 45)
Snack: Carrot sticks with hummus (GI: 30)
Dinner: Baked salmon with sweet potato and steamed broccoli (GI: 40)

Day 2

Breakfast: Oatmeal with sliced banana and walnuts (GI: 50)
Snack: Handful of mixed nuts (GI: 20)
Lunch: Lentil soup with a side of whole-grain bread (GI: 45)
Snack: Greek yogurt (GI: 36)
Dinner: Stir-fried tofu with brown rice and mixed vegetables (GI: 48)

Day 3

Breakfast: Smoothie with spinach, berries, and flax seeds (GI: 45)
Snack: Orange slices (GI: 45)
Lunch: Turkey wrap with whole-grain tortilla, avocado, and veggies (GI: 40)
Snack: Handful of grapes (GI: 59)
Dinner: Grilled chicken with quinoa and roasted vegetables (GI: 45)


For additional Meal and Snack Ideas, SUBSCRIBE to my Newsletter and Webinars and or my FREE 7-Day Low-GI Menu Download


The glycemic index is a valuable tool for managing blood sugar levels and improving overall health. By choosing low-GI foods and combining foods to lower the GI of meals, you can support weight management, hormone balance, and more.

Please note that customized menus are also available to include food preferences and or allergies.  Reach out to Karie   Ph or TEXT 780-814-2983   [email protected] 




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