The glycemic index is a tool that health professionals and individuals commonly use to promote better health, blood sugar management, and weight loss. But, exactly what is it? And how does it work? Here is a closer look at the glycemic index and how to use it.

What Is The Glycemic Index?

The glycemic index (GI) is a scale that ranks carbohydrate-containing foods and drinks based on how quickly they elevate blood sugar after consumption. Values are associated with foods and beverages, also known as GI values, and are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food is on the GI scale, the less likely it is to affect your blood sugar, while foods with high GI rankings are likely to have a more rapid and impactful effect on blood sugar.

Glycemic Index Rankings

Glycemic index rankings are given to carbohydrate-based foods depending on how quickly or slowly they increase blood sugar levels once consumed. There are three primary categories of GI rankings:

• Low: 55 or less
• Medium: 56 to 69
• High: 70 or more

It is suggested that foods with a low ranking should be chosen most often, foods with a medium ranking should be chosen less often, and foods with a high ranking should be chosen least often.

Although foods typically have one GI rating, the actual glycemic index of a food can vary based on ripeness, preparation, and storage. For instance, the GI of an under-ripe banana is 30, while the GI of a ripe banana is 51, and the GI of a boiled sweet potato is 46, while the GI of a baked sweet potato is 94.

Glycemic Index of Foods

GI rankings are assigned to foods that contain carbohydrates: fruits, vegetables, grains, beans, lentils, dairy, and products made out of them. Therefore, foods that do not contain carbohydrates, such as meat, seafood, poultry, herbs, and spices, are not assigned a ranking on the glycemic index list.

Low Glycemic Foods

Foods with a low GI ranking are typically whole foods that are unrefined and include most fruits and vegetables, beans, whole grains, sourdough, sprouted grain bread, pasta, and dairy products.

Medium Glycemic Foods

Foods with a medium GI ranking include higher sugar and starch-containing whole foods, such as pineapple and dried fruit, and lightly refined foods such as corn chips, high-fiber cereals, pita bread, couscous, some noodles, and crackers.

High Glycemic Foods

Foods with a high GI ranking are typically highly processed and highly refined forms of carbohydrates. These include sugary cereals, baked goods, granola bars, crackers, chips, pretzels, soda, and sugar.

Glycemic Index Chart

LOW GI (55 or LESS)	MEDIUM GI (56-70)	HIGH GI (70 or MORE)
sweet potatoes	baby potatoes	baked potatoes, French fries
parboiled rice	brown rice, basmati rice	white rice, instant rice
stone-ground flours and products made from them	rye bread, whole wheat bread, pita bread	refined flours and products made from them
steel-cut oats	quick oats	instant oats
pasta	couscous	N/A
milk, yogurt	ice cream	N/A
chickpeas, beans, lentils	bean soups, lentil soups	N/A
apples	cantaloupe, dried fruits	juices, sodas

Source: Unlockfood.ca.

Glycemic Index List

Here are the GI rankings of some common foods and how they compare on the glycemic index list ^{(1, 2)}.

Fruits:

• Cherries: 22
• Plums: 24
• Grapefruit: 25
• Peach: 28
• Pear: 33
• Apple: 36
• Strawberry: 40
• Raspberry: 41
• Dates: 42
• Orange: 43
• Banana: 51
• Butternut Squash: 51
• Mango: 51
• Blueberries: 53
• Raisins: 54
• Grapes: 56
• Pineapple: 59
• Beets: 64
• Cantaloupe: 65
• Watermelon: 76

Vegetables:

• Broccoli: 10
• Cauliflower: 10
• Asparagus: 15
• Cucumber: 15
• Tomato: 15
• Zucchini: 15
• Carrots (boiled): 39
• Butternut Squash (boiled): 51
• Sweet Potato (boiled): 63
• Potato (boiled): 78

Grains:

• Barley: 28
• Farro: 40
• Buckwheat: 51
• Steel-Cut Oats: 52
• Corn: 52
• Quinoa: 53
• Millet: 54
• Rolled Oats: 55
• Couscous: 65
• Brown Rice: 68
• White Rice: 73

Grain Products:

• Pasta: 29
• Wheat Tortilla: 30
• Corn Tortilla: 42
• Sprouted Grain Bread: 53
• Sourdough: 53
• Popcorn: 65
• Crackers (soda): 74
• Whole Wheat Bread: 74
• White Wheat Bread: 75
• Rice Cakes: 82

Legumes:

• Beans: 24
• Chickpeas: 28
• Lentils: 32

Dairy Products & Alternatives:

• Almond Milk: 25
• Coconut Milk: 31
• Soy Milk: 34
• Milk (skim): 37
• Milk (whole): 39
• Yogurt: 41
• Ice Cream: 51
• Oat Milk: 69
• Rice Milk: 86

Sweeteners:

• Maple Syrup: 54
• Coconut Sugar: 54
• Molasses: 55
• Honey: 61
• Sugar: 65

In general, the more processed a food is, the higher its GI ranking, and the more fiber, protein, and fat in a food, the lower its GI ranking. In order to determine the glycemic index of a specific food, you can use a glycemic index calculator like this online database.

Factors that Affect Glycemic Index

Although all carbohydrate-based foods are given a glycemic index ranking, there are a number of factors that can impact the glycemic ranking of foods, such as:

• The Type of Sugar it Contains: Different sugars have different GI rankings, and different foods contain different types of sugar. For instance, fructose has a GI of 19, sucrose has a GI of 65, and maltose has a GI of 105. Therefore, the glycemic index of any given food depends on the type and amount of sugar it contains.
• The Amount of Starch it Contains: Starch is a form of carbohydrate made up of amylose and amylopectin, and different foods will contain different ratios of these two forms of starch. Food with a higher amount of amylose has been shown to slow the glycemic response of the food ⁽⁴⁾.
• The Amount of Fiber it Contains: There are two types of fiber found in food: soluble fiber and insoluble fiber. Insoluble fiber is found mostly in grain products, while soluble fiber is found mostly in fruits, vegetables, and legumes, and both types of fiber can help to reduce the glycemic response of food since fiber helps to slow the digestion and absorption of sugar into the bloodstream.
• How Refined It Is: Processing foods, specifically carbohydrates, can increase the glycemic index of the food or the food they are made from. For instance, steel-cut oats have a lower GI ranking than instant oats (a more refined version of steel-cut oats).
• Nutrient Composition: The amount of protein and fat found in food will also impact its glycemic response. Food or a meal with a higher ratio of protein and fat will help to reduce the glycemic response to a meal.
• Cooking Method: Generally speaking, the longer / more a food is cooked, the higher its GI ranking, as its sugars are broken down and will, therefore, reach the bloodstream faster.
• Ripeness: Similar to the cooking method, the riper a food is (specifically fruits and vegetables), the higher its sugar content. Unripe fruits have a higher starch and lower sugar content, while ripe or over-ripe fruit typically has a lower starch and higher sugar content.

Glycemic Index vs. Glycemic Load

It is also important to note that the glycemic index is different than the glycemic load of food. The glycemic index is a measure of the rate at which a food raises blood sugar once consumed; however, that only tells part of the story. To understand a food’s complete effect on blood sugar, you need to know how quickly it makes sugar (glucose) enter the bloodstream and how much glucose per serving it can deliver. Unfortunately, the glycemic index does not take into account the amount of food that is consumed. Fortunately, the glycemic load of a food does both; it accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood sugar levels.

For example, watermelon has a high glycemic index (80), while an actual serving of watermelon has so little carbohydrate that the glycemic load is only 5. However, if multiple servings of watermelon were consumed at one time, the glycemic load would increase, and, therefore, it may have a greater overall impact on blood sugar. It is for this reason that it is important to consider both the glycemic index and glycemic load of food if you are looking to use this tool for health purposes.

Benefits of the Glycemic Index

Individuals looking to improve their diet or those who are at risk of diabetes may find the glycemic index very helpful. In fact, there are many benefits of using the glycemic index as a health tool ⁽³⁾. A low GI diet has been shown to help:

• Decrease the risk of type 2 diabetes and its complications,
• Decrease the risk of heart disease and stroke,
• Increase satiety or feel full longer,
• Maintain weight or lose weight.

Problems with the Glycemic Index

Although the glycemic index does have some benefits, as a single tool, it also has many drawbacks.

• It does not account for the varying amounts of carbohydrates in different foods.
• It only measures one food at a time.
• It does not account for what other foods you are eating.
• It does not account for the cooking method of foods.
• It does not account for the ripeness of foods.
• It does not account for glycemic load.
• It does not account for the serving sizes you actually eat.

Tips for Following a Low-Glycemic Diet

One of the simplest ways to create a low-glycemic meal is to create a well-balanced meal that contains protein, fat, and fiber. Not only does this help to ensure that you are opting for low GI foods (that contain fiber), but it also helps to ensure that you are building a meal with protein and fat, which have been shown to reduce and mitigate the negative glycemic effect on blood sugar.

In addition to creating well-balanced meals, you can also create meals that contain little, if any, carbohydrates at all. These foods include:

• Meat
• Poultry
• Fish
• Shellfish
• Eggs
• Cheese
• Nuts
• Seed
• Herbs
• Spices

Sample Meals

Here are some sample well-balanced meal ideas that contain low-glycemic carbohydrates, fiber, protein, and fat.

Breakfast

• Rolled Oats + Whole Milk + Blueberries + Pumpkin Seeds
• Sprouted Grain Toast + Butter + Eggs
• Omelette (Eggs + Spinach + Tomatoes + Goat Cheese) + Potatoes

Lunch

• Salad (Mixed Greens + Tomatoes + Cucumber) + Quinoa + Tuna + Avocado + Olive Oil
• Minestrone Soup (Beans + Vegetables) + Sourdough + Butter
• Sprouted Grain Bread + Turkey + Cheese + Lettuce + Tomato

Dinner

• Shrimp Stir-Fry (Rice + Broccoli + Peppers + Carrots + Shrimp)
• Chicken Thighs + Sweet Potatoes + Asparagus
• Pasta + Tomato Sauce + Ground Beef + Parmesan

Creating a healthy daily routine is a simple yet effective way to build consistency when it comes to your health. Not only does your daily routine impact your overall health, but it has a direct impact on your stress levels, sleep habits, and eating patterns. Everything from what you do first thing in the morning to what you do last at night plays a role in your overall health. Although it can be tempting to change everything at once, focusing on small habits and doing them on a daily basis is the best way to make a healthy daily routine, and healthy daily habits last for the long term.

According to the dictionary, a habit is defined as “a settled tendency or usual manner of behavior” or “a behavior pattern acquired by frequent repetition “. Therefore, by definition, a habit is something that is done regularly or repeatedly, and creating regularly healthy habits is essential for our health. Although eating vegetables once in a while or exercising once in a while is great, doing these habits frequently and regularly is how they are most beneficial.

In fact, the structure of your day and the habits you choose to follow can have a major effect on your physical, mental,l and emotional health. Healthy habits that are done on a regular and consistent basis can be the difference between operating at peak efficiency or struggling to reach your health goals. Although everyone is unique and everyone’s lifestyle is different, there are some common healthy daily habits that everyone can implement for improved health. Surprisingly, some of the most beneficial healthy daily habits have absolutely nothing do to with diet and exercise at all.

12 Healthy Daily Habits to Start Today

Here is a list of 12 healthy daily habits that you can do every day to help create a healthier lifestyle.

1. Wake Up Early

Alright, you don’t need to rise and shine with the sun every morning, but waking up at a decent (early) hour is essential for optimal health.  The human body and brain have evolved to follow a circadian rhythm that helps to regulate sleep and wake patterns that are set by our natural environment, specifically the rising and setting of the sun. This natural circadian rhythm also corresponds with the body’s natural cortisol levels: a hormone well known for its role in our metabolism, immune system, stress response, and energy levels. In a balanced state, cortisol levels start to rise 2-3 hours after the onset of sleep and continue to rise into the early morning helping to wake us. Cortisol levels in the body will then peak around 8:30 am or 9:00 am and continue to gradually decline as the day continues. Therefore, following the body’s natural circadian rhythm and cortisol levels is a simple way to maximize energy levels, productivity, and overall health.

2. Drink Water Before Anything Else

Staying hydrated is vital for our health and although we’ve heard it many times, it’s often overlooked. Our bodies are 60% water and not drinking enough water can lead to more than just dehydration. In fact, low levels of dehydration are linked to fatigue, headaches, and increased cravings. Although it is imperative to drink water throughout the day, one of the best (and easiest) times to drink water is first thing in the morning. So, before you start sipping on your morning brew, drink a glass of water. Not only is it refreshing, but it can help to hydrate the body while aiding digestion and metabolism at the same time.

3. Make Time for Movement

Humans are designed to move but as we create more sedentary lifestyles we are moving less and less. Many of us work sitting down, travel sitting down, and relax sitting down, so it is becoming more and more important that we create ways to move since they are no longer occurring organically. Gone are the days when our daily lives included manual labor and, therefore, we must carve out specific time for movement lives. Exercise has tremendous health benefits for both the body and the mind and there are so many different ways to create movement in your day. Whether you love biking, swimming, dancing, or going to the gym, it is imperative that you find some form of movement that you enjoy and make time for it on a daily basis.

4. Spend Time Outside

Getting fresh air on a regular basis is one of the easiest ways to improve your overall health. Exposure to the sun enables the body to produce vitamin D, which has been shown to have many essential functions in the body. Deficiency in vitamin D has been linked to fatigue, weakened immune system, bone and back pain, low mood, and depression. Ironically, vitamin D is one of the most commonly supplemented vitamins, while daily exposure to the sun could prove to be a simple solution to this concern. So, whether it’s spring, summer, winter, or fall, ensure that you spend some time outside every single day.

5. Eat Sitting Down

When it’s time to eat, sit down. Not only does the act of sitting down help to ensure that we are not mindlessly eating in front of the pantry, but eating while sitting down helps to support digestion. Eating while sitting down forces you to slow down and chew the food you are eating, which is the first (and most important) step in the digestive process. The act of sitting down also helps to ensure that the body is in a more optimal postural position for the digestive system. So, if you constantly find yourself munching everywhere around the house, implement this simple guideline of eating while sitting down to help bring more awareness to your food and your health.

6. Go For a Walk

Walking is one of the most underrated healthy habits you can do. Walking is often overlooked because it’s so simple or it “doesn’t burn that many calories” but science shows that putting one foot in front of the other can lead to some impressive mental and physical health benefits. Not only does walking improve fitness, and cardiovascular markers and help to prevent weight gain, but it has also been shown to improve posture, mood, circulation, the risk for chronic disease, as well as alleviate fatigue and depression. Moreover, going for a walk every day, long or short, can help to increase the amount of time spent outside and exposure to sunlight, further supporting the body’s production of vitamin D and natural circadian rhythm.

7. Take Time to Cook

Learning to cook is one of the simplest healthy daily habits you can do and one of the greatest gifts you can give to your health. Although cooking is often thought of as a “chore” it is, in fact, a basic human skill that is required to satisfy a basic human need. Not only is does cooking help to control the quality of the food that you eat, but it helps to create more appreciation for your food and a connection to it. If you are just reheating food in the oven every night or ordering takeout it will be more challenging to bring mindfulness to your eating habits and your food. Moreover, cooking is a simple form of self-care that you can practice every single day, making it one of the most beneficial healthy daily habits.

8. Eat a Vegetable

This is certainly not the first time you’ve been told to eat vegetables, so consider it a simple reminder. Not only are vegetables whole foods but they are rich in vitamins, and minerals and are great sources of fiber, which can help to maintain a healthy gut, and prevent constipation and other digestion issues. Individuals who consume vegetables regularly had roughly a 20% lower risk of coronary heart disease and stroke, compared with individuals who ate less than 3 servings per day. Moreover, by virtue of adding more vegetables to your diet, there becomes less and less room for processed foods, refined carbohydrates, and added sugars. So, instead of focusing on what not to eat, focus on what you can eat and eat more of it.

9. Put Your Phone Away

Putting away your phone (tablet or computer) might seem like a simple challenge, but being connected 24/7 can have many negative side effects on our health. The average person has eight social media accounts and spends at least 2 hours and 24 minutes checking their phone every day. Just think of all the time that could be spent outside, moving, exercising, or cooking! This constant digital connection can increase perceived stress and constant exposure to blue light has been shown to suppress the production of the body’s natural melatonin production, which is integral to the body’s natural circadian rhythm and sleep patterns. So instead of cruising the web until the wee hours of the morning, turn off your phone at least one hour before bed and allow yourself to relax and unwind without the digital stress.

10. End the Day with a Clean Kitchen

Whether you are aware or not, the physical space we live in has a large effect on how we behave. A messy bedroom, cluttered living room, and dirty kitchen can all have a negative impact on our mental state and our health. Not only does tidying up help to make things like cooking and exercise easier, by creating more space and time, but it decreases frustration, improves efficiency, and can serve as a catalyst for further change. So, after every meal, do the dishes and put things away or, at the very least, do the dishes at the end of the day. Going to bed with a clean kitchen allows you to wake up to a fresh start without having to deal with yesterday’s mess.

11. Read Something

Reading has benefits to both your physical and mental health and those benefits can last a lifetime. Not only can reading stimulate growth, but it can help to reduce stress, prevent age-related cognitive decline and promote a good night’s sleep. Reading is the workout for your mental health and, the same way you take care of your body, it’s important to take care of your brain.

12. Go to Bed Early

Sleep is the only time during the day when our bodies are able to relax, unwind and recover. Unfortunately, many people are falling short of the recommended 8 hours of sleep per night and this can have devastating impacts on our health. Many people are putting off bedtime in favor of other activities; including television, social media, and video games, but over time this can come at the cost of our health. Lack of sleep, or poor quality sleep, has been linked to memory issues, mood changes, weakened immunity, altered eating behavior, and increased aging. Not to mention, sleep has been shown to support weight loss given lack of sleep has been shown to create hormone imbalances in insulin, leptin, cortisol, and many other hormones, which have a profound impact on weight. Moreover, going to bed earlier will actually make waking up early easier, which is one of the most important healthy daily habits you can do. So, if you are a night owl, try to get to bed a little earlier by giving yourself a curfew because, let’s be honest, nothing productive happens after 10:00 pm. Turn off digital devices, turn down the lights, read a book and focus on getting restful shut-eye.

The Bottom Line

Creating a healthy lifestyle does not mean that you need to pull a 180 or make sweeping changes all at once. In fact, it’s quite the opposite. By focusing on small healthy daily habits and creating ones that you truly enjoy, you are more likely to maintain them for the long term. Developing healthy daily habits will take time, dedication, and determination, but that does not mean they can’t be done. Remember, you’re not in a race. Instead, avoid extreme solutions, take your time, and work on individual healthy habits to help ensure that your health and success are long-lasting.