Top Reasons to Follow a Low Glycemic Index Diet

The glycemic index is a scale that ranks carbohydrate containing foods by how much they raise blood sugar levels compared to a standard food. Foods with a high glycemic index like white bread and white rice give you a fast rush of energy that raises your blood sugar quickly. Low glycemic foods like oatmeal, apples, and SoLo GI Bars give you steady fuel for your body that raises your blood sugar slowly, helping you avoid the spikes and crashes that come with high GI foods.

There are a number of reasons why including low glycemic index (GI) foods in your diet is good for your health. First, low GI foods may help you feel full longer and keep you going throughout the day, giving you more energy for that early morning yoga class, beating that deadline at work, and successfully sneaking veggies into your kids’ supper. By keeping you full longer, low GI foods may also help with weight loss or maintaining a healthy weight.

Second, there is evidence that a diet based on low GI foods may decrease the risk of several diseases – such as heart disease, type 2 diabetes and certain types of cancer. And if you already have diabetes, following a low GI diet can help you manage your blood sugar levels.

Third, if you participate in endurance sports like running eating low GI foods before exercise may also help with extending your endurance. Lastly, there is even some evidence that a low GI diet can help reduce acne. These are all pretty great reasons to try and include more low GI foods in your life!

So, what are some other examples of low GI foods you can easily incorporate into your day-to-day meals? Breads that are heavy mixed grain or pumpernickel, grains such as quinoa, barley and steel cut oats, all beans and legumes, fruit such as pears and berries, and sweet potatoes are all awesome options. If you need a low GI snack, try reaching for a handful of unsalted nuts or a SoLo GI Superfood Bar!

Using the glycemic index to follow a healthier diet can be quite simple and has a lot of amazing benefits. If you’re ready to try incorporating more low GI foods into your life but need a little extra guidance, you can use the Swap It Tool to find foods in your diet that are high GI, and then find a low GI alternative you can replace it with! Check out the Swap It Tool at

If you need additional advice on how to include low GI foods and recipes in your lifestyle, a Registered Dietitian can help!

Written by Andrea Glenn, MSc RD CDE

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