# 4 - PERSONALIZING "SCD" > THE GLYCEMIC INDEX - (Diabetic & weight loss tool)


THE GLYCEMIC INDEX (SCD ADAPTED)

The glycemic index is a terrific tool for controlling your blood sugar & your insulin response to foods, just to name a few benefits of a healthy diet. This index uses glucose as a benchmark of 100. A glycemic value over 50 (some say 60) is considered to be high. For your first two weeks, try to stay on the bottom third of the index. Then, gradually add back foods slightly higher until you find the correct stop point for you. If you start to regain weight or get that afternoon energy crash, you have gone too high!

Foods with a low to moderate GI tend to have more fiber and nutrients than the higher GI foods. Only carbohydrates are on any glycemic index because meats and fats do not elevate your insulin response

VEGETABLES

Carrots

Beets

Green Peas

Tomatoes

Lima Beans

Black Beans

Lentils

Green vegetables

FRUIT

Dates

Raisins

Figs, dried (3)

Banana

Mango (1 small)

Kiwi (1)

Grapes

Pears

DAIRY

SCD 24-hr. yogurt

Hard cheeses (selected)

 

85

70

51

38

36

30

29

0-15

 

103

65

61

60

55

52

50

45

 

vir. none

vir. none

 

Orange

Apple

Dried apricots

Figs

Strawberries

Peaches

Prunes (6)

Grapefruit

Plums

Cherries

Fresh apricots

JUICES

Orange

Apple

SWEETENERS

Honey

Sucrose (table sugar)

 

 

*Provided for informational purposes only. Be sure to consult your doctor when making lifestyle changes.

40

40

35

35

32

30

29

26

25

23

20

 

46

40

 

90

75

 

 

Taken from:  www.shakeoffthesugar.com/