Free Wellness Handout — What is the Glycemic Index?

Editor’s Note: Injury prevention and wellness handouts are an effective (and inexpensive) way to educate and motivate employees to use good work practices and take care of their bodies.

Scroll to the bottom of this post for the free Wellness Handout PDF file.

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Glycemic Index Handout

“Take care of your body. It’s the only place you have to live.”
~Jim Rohn

What is the Glycemic Index?

According to the American Diabetes Association, the glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.

Foods with a high GI are those which are rapidly digested and absorbed and result in bigger swings in blood sugar levels. Low GI foods produce gradual rises in blood sugar and insulin levels, and help you maintain a steady blood sugar level.

What does this mean for you?

Eating foods with a high GI will spike your blood sugar. Eating foods with a low GI will help you maintain a stable and balanced blood sugar level. Maintaining a stable and balanced blood sugar level allows your body to function normally and provides a healthy energy level throughout the day.

Does this mean you can only eat foods with a low GI?

No.

Don’t focus exclusively on achieving a low GI diet with all low GI foods. It’s important to maintain a balanced diet. Your strategy with the Glycemic Index should be this: when you eat foods with a high GI, limit your portions and make sure to include plenty of low GI foods to keep your blood sugar levels at a reasonable level.

Bonus Tips:

Choose dense, whole grains.
Try to eat 5-9 servings of fruits and vegetables every day.
Eat plenty of fiber for breakfast.
Stay hydrated.
Check out the back of this handout for a listing of high and low GI foods!