The Glycemic Index is a value assigned to foods based on how quickly those foods cause increases in blood glucose levels and how high they spike. The glycemic index ranks food on a scale from 0 to 100. (Pure glucose has the value of 100, which represents the relative rise in the blood glucose level after two hours). The glycemic index of a specific food depends primarily on the quantity and type of carbohydrate it contains.

Foods that are low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Examples of foods low on the glycemic index are meats and eggs, beans, vegetables and nuts.

Foods that are high on the glycemic index release glucose rapidly. Examples of foods high on the glycemic index are cereals, chips, pasta  and alcohol.

The glycemic index varies per individual based on how an individual’s blood sugar responds to food.

Food choice and food habits are important to establish a new routine. Try and eat a diet that does not contain processed foods and junk foods.


  • Your meals should contain vegetables that are “different colors”. This is an easy way to intake a variety of vegetables which is great for the gut microbiome.
  • Try and eat fresh fish and meats free of additives and hormones.
  • Fruit is healthy but remember that too much fruit also contains sugar which can cause spikes in your blood sugar.

Always check with a healthcare provider or dietician before modifying your diet.

For more information see our I-CARE: Insulin Resistance Protocol