Daily Archives: September 19, 2017

Glycemic Index

unhealthy-1336508_1280So what is the Glycemic Index?

The glycemic index (or GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating, according to international leaders in the field at the University of Sydney.

Why is this important?

Low glycemic index foods’ carbohydrates break down slowly and release glucose gradually into the blood stream.

There are many that believe that adhering to lower GI foods can help with diabetes control, heart disease, Cholesterol control.  It also can supposedly help with weight loss and sugar crashes among other things.

Glycemic Index Values

Low glycemic between 1 and 55
Medium glycemic between 56 and 69
High glycemic 70 and higher.

Diabetics need low glycemic foods, but how do you find out what a food’s glycemic index is?

The best way to remember is really just use low sugar/starch common sense.


  • Low GI: Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals. Stick to the vegetables for sure for weight loss and control.  Only use fruits, starchy vegetables, beans and brans on weight maintenance.
  • Medium GI: Sweet corn, bananas, raw pineapple, raisins, oat breakfast cereals, and multigrain, oat bran or rye bread.  Use in great moderation for diabetics and avoid entirely if metabolic.
  • High GI: White rice, white bread and potatoes.  Stay away from these!




For sweeteners, GI is calculated knowing these three things:

  1. The amount of carbohydrate present.
  2. The type of carbohydrate present.
  3. The presence of other substances (soluble fiber for example) that slow metabolism of carbohydrates.
You can see below that some sugars are better for us than others.  I was kind of thrown off when I got a giant bag of Stevia sweetner… only to find out that it was cut with maltodextrin.  While the stevia keeps the carbs low, the glycemic index is higher because of the maltodextrin.  It is all confusing but explains a few things when my glucose readings are higher with no other explanation.  Note to self: ALWAYS READ LABELS and get more informed about this stuff.
Glycemic Index
Maltodextrin Sugar 110
Maltose Sugar 105
Dextrose Sugar 100
Glucose Sugar 100
Trehalose Sugar 70
HFCS-42 Modified Sugar 68
Sucrose Sugar 65
Caramel Modified Sugar 60
Golden Syrup Modified Sugar 60
Inverted Sugar Modified Sugar 60
Refiners Syrup Modified Sugar 60
HFCS-55 Modified Sugar 58
Blackstrap Molasses Sugar Extract 55
Maple Syrup Natural Sugar 54
Honey Natural Sugar 50
Sorghum Syrup Natural Sugar 50
Lactose Sugar 45
Cane Juice Sugar Extract 43
Barley Malt Syrup Modified Sugar 42
HSH Sugar Alcohol 35
Coconut Palm Sugar Natural Sugar 35
Maltitol Sugar Alcohol 35
HFCS-90 Modified Sugar 31
Brown Rice Syrup Modified Sugar 25
Fructose Sugar 25
Galactose Sugar 25
Agave Syrup Modified Sugar 15
Xylitol Sugar Alcohol 12
Glycerol Sugar Alcohol 5
Sorbitol Sugar Alcohol 4
Lactitol Sugar Alcohol 3
Isomalt Sugar Alcohol 2
Mannitol Sugar Alcohol 2
Erythritol Sugar Alcohol 1
Yacon Syrup Natural Sweetener 1
Oligofructose Sugar Fiber 1
Inulin Sugar Fiber 1
Brazzein Natural Sweetener 0
Curculin Natural Sweetener 0
Glycyrrhizin Natural Sweetener 0
Luo Han Guo Natural Sweetener 0
Miraculin Natural Sweetener 0
Monellin Natural Sweetener 0
Pentadin Natural Sweetener 0
Stevia Natural Sweetener 0
Thaumatin Natural Sweetener 0
Acesulfame K Artificial Sweetener 0
Alitame Artificial Sweetener 0
Aspartame Artificial Sweetener 0
Cyclamate Artificial Sweetener 0
Neotame Artificial Sweetener 0
Saccharin Artificial Sweetener 0
Sucralose Artificial Sweetener 0

Make sure to discuss your glycemic tolerance with a nutritionist or health care provider!

With thanks to the below sites!  Please read more at:
Mayo Clinic – Glycemic Index
Sugar & Sweetener Guide
University of Sydney’s Searchable GI Database

What are Triglycerides?

blood-1765044_960_720.jpgSo one fifth of the Metabolic Syndrome diagnosis is having high triglycerides, but what the heck are they?

Basically they are a type of fat in your blood.  It is usually referred to as a “lipid”.  When you eat you then use some of the calories contained in food.  The ones you don’t use get stored in your fat cells and are later released for energy between meals.  If you aren’t exercising or doing anything to burn off the stored triglycerides then the amount you have stored can be quite high.  You want under 150 milligrams per deciliter in a lipid blood test.

The higher the triglycerides, the greater risk for heart disease and stroke.  No thank you!

There are medications which can help with triglycerides, but who really wants to take more meds?

Here are some things you can do to help lower your triglycerides.  It is not much different than any sensible diet, but it will need to be a lifestyle change.

  • Lose weight.  Aim for 5 or 10 pounds.  Every bit helps!
  • Cut the calories… especially the carbs!
  • Olive and Canola Oils are your friends
  • Limit your alcohol intake.  Triglycerides LOVE alcohol.
  • EXERCISE!  There is a novel idea!

Okay, I’m being sarcastic about that last one but only because I HATE exercising… because I hate to sweat.

Medications should be your last resort unless you have no will power whatsoever.

Make sure to discuss any diagnosis of high triglycerides or steps to lower triglycerides with your health care provider!

To learn more about Triglycerides please check this link out:
Mayo Clinic – Triglycerides

Here is some good information about triglycerides from Positive Health WellnessUltimate Guide to Lower Triglycerides

Also, they have a terrific infographic which gives you some additional ways to lower your triglycerides: