Glycemic Index Calculator
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Meal Planning
Scrambled Eggs with Avocado
Protein-rich eggs paired with healthy fats from avocado for sustained energy.
Oatmeal with Berries
Steel-cut oats with antioxidant-rich berries and a sprinkle of nuts.
Greek Yogurt Parfait
Protein-packed yogurt with chia seeds, flaxseeds, and a drizzle of honey.
Grilled Salmon Salad
Omega-3 rich salmon with mixed greens, cherry tomatoes, and olive oil dressing.
Quinoa Chicken Bowl
Protein-packed bowl with quinoa, grilled chicken, and roasted vegetables.
Lentil Soup
Fiber-rich lentil soup with vegetables and herbs for a satisfying meal.
Grilled Chicken with Vegetables
Lean protein with a variety of colorful, fiber-rich vegetables.
Stir-Fried Tofu with Brown Rice
Plant-based protein with whole grains and stir-fried vegetables.
Zucchini Noodles with Pesto
Low-carb alternative to pasta with healthy fats from pesto.
Apple with Almond Butter
Fiber from apple paired with protein and healthy fats from almond butter.
Hummus with Veggies
Plant-based protein dip with fiber-rich vegetables for dipping.
Greek Yogurt with Nuts
Protein-rich yogurt with healthy fats from nuts for sustained energy.
Understanding Glycemic Index
What is Glycemic Index?
The Glycemic Index (GI) is a value used to measure how much specific foods increase blood sugar levels. Foods are ranked on a scale from 0 to 100, with pure glucose (sugar) given a value of 100.
The lower a food's glycemic index, the slower blood sugar rises after eating that food. In general, foods with a low GI (55 or less) are better for blood sugar control.
GI Classification
Foods that are digested, absorbed and metabolized slowly causing a slower rise in blood glucose.
Foods with intermediate digestion and absorption rates.
Foods that are rapidly digested, absorbed and metabolized resulting in marked fluctuations in blood glucose.
Glycemic Load (GL) Formula
Glycemic Load = (Glycemic Index × Carbohydrate per serving) ÷ 100
While GI measures how quickly a food raises blood sugar, Glycemic Load (GL) takes into account both the quality (GI) and quantity (grams of carbohydrates) of the food. This makes GL a more accurate measure of a food's real-life impact on blood sugar.
Benefits of Low GI Eating
Blood Sugar Control
Helps maintain stable blood glucose levels
Weight Management
Promotes satiety and reduces overeating
Sustained Energy
Provides longer-lasting energy without crashes
Heart Health
Reduces risk of cardiovascular disease
Your Meal Plan Summary
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