At the first look on the Glycemic Index Chart you will find it so difficult and difficult to include in your diet. After a time of learning and comprehending the chart, you will be able to see the real good thing about it. Those best things are keeping your blood glucose in a healthy level and also keeping you strong and healthy.

There is a list of foods here in the Glycemic Index Chart that has numbers that range from 1 to 100. This chart has 3 categories which are low, medium and high in which foods with 55 and below numbers are low, those with 55 and above is medium and high is foods with 70 and above numbers.

Foods that are categorized as high glycemic foods are easily assimilated and the glucose in the blood will cause sudden rise in sugar level. When this occurs your body tends to absorb the glucose which will cause you to crave more high GI foods and this cycle will repeat all over again.

Foods that belong in low Glycemic Index are being digested and absorbed by your body very slowly and avoiding sudden increase in your blood sugar level and you will not get hungry easily. And foods in the medium category have to be eaten in only small amount.

The first ones who use the Glycemic Index Chart are the diabetic patients because of their uncontrollable blood sugar level and this chart could help them on their condition. This could also make all people to be fit and healthy.

When you combine foods with high protein to foods that are categorized as high or medium, could make their GI value lower. Proteins are responsible in slowing down the digestion process so the glucose or sugar will take a lot of time in entering your bloodstream.

It will take time for you to really understand and master how to use the glycemic index chart. So, you have to really focus on this chart every now and then for you to slowly grasp the concept and use of this and you could be able to apply this on your daily diet. You will see a fast improvement on your health in a few days.

Foods in high Glycemic Index Chart are listed here. Waffles and doughnut have 76, so they are included in the high category as well as the colas and beers for beverage. Biscuits like wafer and rice cakes both have 77 values. Breads like white bread, white roll and baguette are also belong in this category.

Cereals that are also in the high category are golden grahams, puffed wheat, weetabix, rice krispies and cornflakes and millet has 71 GI value and this is a cereal grain. Example of fruit that has high value is watermelon that has 72 and for pasta, 92 is the value for rice pasta. Snacks that have high values are corn chips, jelly beans, pretzels and dates.

For foods that are categorized as medium in the Glycemic Index Chart could be consume in moderate amount only, so you are still in control of your blood sugar. You may also combine it with foods that are in low glycemic index for it to be absorbed much slower. Included here are delicious and mouth-watering Danish pastry, unsweetened muffin, cake tart, angel cake and croissant. Breads like pita, hamburger bun and whole meal bread have medium GI value.

Cereals like oat bran, muesli, mini and shredded wheat are also included. Brown rice, wild rice and white rice are included in the medium category. Fruits such as mangoes, apricot, raisins and pineapple and other sweets like popcorn, mars bar and table sugar (sucrose) are also belong in the medium range.

The last category to be discussed is the low and these are the safest foods that you can incorporate in your daily meal. There is a cake that you can enjoy and you don’t have to worry about your blood sugar because it only has a value of 54 and that is the pound cake.

Beverages that are included here are soya milk, apple, carrot, pineapple, grapefruit and orange juice. These juices are a healthy choice for you and this will keep you away from any other diseases.

Also included in this category are multi grain bread, whole grain, bran and non-instant porridge. Dairy products that have low GI value are low fat yoghurt, chocolate milk, whole milk, skimmed and semi-skimmed milk.

Fruits and vegetables like cherries, grapefruit, apple, oranges, banana, kiwi, celery, cucumber, eggplant and many more are very much healthy. And lastly, some snacks that seems have a high GI value, when combined with protein rich such as peanuts will lower the value like snickers, peanuts, jams and marmalade.

Learn more about the healthy and safe way to control your weight. To get more knowledge on glycemic index chart to help you in losing weight check out the site on glycemic index list.

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