Intro to the Glycemic Index for Women with

Type II Diabetes

 Sidrah Usmani (Naturopathic Doctor)

Definition & Function of the Glycemic Index

A Glycemic index is a numeric index appointed to a carbohydrate rich food to show the increase in blood glucose levels that this food causes after it has been ingested.

If you choose low GI carbohydrates that produce only a small difference in your blood glucose level your long term health will be affected greatly in a positive way. It will also reduce risk of heart disease, diabetes and will also cause weight loss.

Facts A food with a GI of over 70 is considered at high GI food and a

food that has a GI of less than 55 is considered a low GI food. Low GI diets causes weight loss and easy management of

weight. Low GI diets increase the body's ability to respond properly to

insulin. Low GI carbohydrates improve the bodies diabetes

management. Low GI carbohydrates reduce the risk of heart disease Low GI carbohydrates improve blood cholesterol levels Low GI carbohydrates can help manage symptoms of

Polycystic Ovary Syndrome (which causes infertility). Low GI carbohydrates reduces hunger and keeps you fuller for

a longer period of time. Low GI carbohydrates can lengthen physical endurance. High GI carbohydrates help provide more fuel to the bodies

carbohydrate stores after exercise.

Health Food vs. Glycemic IndexFoods Glycemic Index Good/Bad/Moderate

Spaghetti, white 49±2 GOOD (low GI)

Whole wheat/whole meal bread

74±2 MODERATE/BAD (above low below high GI)

Apple, raw† 36±2 GOOD (low GI)

Orange juice 50±2 GOOD (low GI)

Carrots, boiled 39±4 GOOD(low GI)

Potato, French fries63±5

MODERATE(middle GI)

Fructose 15±4 GOOD(low GI)

Honey 61±3 MODERATE (middle GI)

Chocolate 40±3 GOOD(low GI)

Kidney beans 24±4 GOOD(low GI)

Ice cream 51±3 GOOD(low GI)

Milk, skim 37±4 GOOD(low GI)