Shakeology measures 24 on the glycemic index scale.
So what exactly is the glycemic index and why should you care?
In a nutshell, it measures how fast carbs turn into sugar in the body. There are 3 categories – less than 55 is low, 55-70 is medium, and anything above 70 is high and should usually be avoided (there are some exceptions). As you can see, Shakeology scored a 24, which is very low, which is good. Low GI carbs are the key to reducing the risk of heart disease and diabetes. Low GI carbs also help you lose weight and keep you healthy.
Foods that are lower on the scale are broken down more slowly and are better on the body. They give you a sustained level of energy throughout the day. You want to avoid high spikes of sugar in your blood. This is what usually causes you to crash. The higher the number, the worse it is.
So, here is a good list of some common foods
Multi grain bread – 48
Whole grain – 50
White pita bread – 57
Cheese pizza – 60
Hamburger bun – 61
Rye flour bread – 64
Whole meal bread – 69
White bread 71
White rolls – 73
Baguette – 95
Waffles – 76
Doughnut – 76
Croissant – 67
Angel cake – 67
Rice cakes – 77
Wafer bisciuts – 77
Muffin – 62
Danish pastry – 59
Pound cake – 54
Orange juice – 52
Apple juice – 41
Carrot juice – 45
Pineapple juice – 46
All bran cereal – 42
Oat bran cereal – 55
Mini wheats – 57
Shredded wheat 69
Golden grahams – 71
Rice kripies – 82
Corn flakes – 83
Brown rice – 55
Wild rice – 57
White rice – 58
Yogurt – 14
Milk – 27
Ice cream – 61
Kidney beans – 29
Chickpeas – 33
Zucchini, tomatoes, summer squash, spinach, snow peas, peppers, lettuce, green beans, eggplant, cucumber, celery, and broccoli – all 15
Cherries – 22
Grapefruit – 25
Apples – 38
Plums – 39
Peaches – 42
Oranges – 44
Grapes – 46
Kiwi – 53
Banana – 54
Mangoes – 56
Raisins – 64
Pineapple – 66
Watermelon – 72
Whole wheat spaghetti – 37
White spaghetti – 41
Macaroni – 45
Macaroni cheese – 64
Brown rice pasta – 92
Cooked carrots – 39
Yam – 51
Sweet potato – 54
Steamed potato – 65
Mashed potato – 70
Chips – 75
Instant potato – 83
Baked potato – 85
Parsnips – 97
Pretzels – 81
Dates – 103
Some more benefits to a low GI diet include: losing weight, staying fuller longer between meals, improve diabetes, reduce risk of heart disease, lower cholesterol, reduce hunger, and prolong physical endurance. A low GI diet will keep you healthier because you are not taxing your body’s functions.
It can be a little bit difficult to switch to a low GI diet because so many common foods are high. It takes time and effort, but soon enough it will become second nature. An easy way to start is to avoid white breads, soda, sugary cereals, and high sugar foods, and try to eat more veggies and fruits in place of snacks. Also, having Shakeology with me helps as a quick meal, plus it is super healthy.
