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Glycemic Index

What is the Glycemic Index of food?  

The Glycemic Index (GI) is a scale which ranks carbohydrate rich foods by how much they raise blood glucose levels compared to a standard food.


Why should I eat foods with a low Glycemic Index?

  • Eating foods with a low Glycemic Index may help you to:
  • Control your blood glucose level
  • Control your cholesterol level
  • Control your appetite
  • Lower your risk of getting heart disease
  • Lower your risk of getting type 2 diabetes


Use these meal planning ideas to include the Glycemic Index as part of healthy eating

Enjoy vegetables, fruits and low fat milk products with your meals. These are carbohydrate rich foods that in general, have low glycemic index

Plan your meals with foods in the low and medium Glycemic index

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Try foods, such as barley, bulgar, couscous or lentils that have a low Glycemic index

Consult a registered dietician for help with choosing low GI foods, adapting recipes, and other ways to incorporate low GI foods in your meal plan

Healthy eating = disciplined eating


If I eat foods with a low Glycemic Index can I eat as much as I want?

No. Using the Glycemic index to choose foods is only one part of healthy eating

Healthy eating also means:

  • Eating at regular times

  • Choosing a variety of foods from all food groups

  • Limiting sugars and sweets

  • Reducing the amount of fat your eat

  • Including foods high in fibre

  • Limiting salt, alcohol and caffeine

  • Avoid and minimize sugar and salt

  • Slow down, eat slowly, chew 12-24 times

  • Enjoy every bite

  • Wait 20 minutes before 2nd serving