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The Glycemic Index (GI) is a tool for measuring the speed at which food converts to blood sugar once consumed; the higher the GI, the higher the spike in your blood sugar.
Foods with a high GI contain carbs that digest quickly (net carbs), which the produce a rapid and large rise and fall in the level of blood glucose. While foods with a low GI contain slowly digested carbs, producing a gradual, low rise in blood glucose levels.
For a healthier diet, cut out foods with a high GI and eat more low GI foods.
All Extend Nutriton products are made with a unique low glycemic formula.
Doctor-Invented, Low Glycemic Snacks from Extend Nutrition.
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The unique, patented formula in our Extend Nutrition products was tested at Sydney University and, depending on the flavor, has a Glycemic Index ranging from 32-41.
All Extend Nutriton products are Low Glycemic. They are individually packaged and super conveinet to keep on hand for anytime that hunger strikes.
We list many common food groups and also show foods with a medium and high glycemic Index, for comparison.
Low GI (0-55)
Medium GI (56-69)
High GI (70+)
9 grain multigrain
Oat bran and honey
Stone ground whole wheat
Light rye, no seeds
Whole wheat, from flour
Plain white bagel
Semolina/wheat hot cereal
Old fashioned oatmeal
Puffed rice or wheat
Long grain, white
Uncle Ben’s converted white
Instant rice, white
Quick cooking brown
Sticky rice, white
Apples, Bananas, Berries,
Grapes, Kiwi, Peaches,
Most vegetables have little to no carbs, so the GI is zero.
Yams, Sweet Potato
Carrots, Corn, Peas
(boiled, baked, mashed)
Milk (whole, 2%, fat-free)
Ice cream, Frozen yogurt
Condensed whole milk
Pure floral honey
Honey, commercial blend
It can be a hassle to look up GI numbers for each and every food you eat, so here are a handful of simple tips to help steer you toward foods with a lower GI.
Cook less– Cooking makes the carbohydrates in fruits, vegetable and grains easier to digest and raises the GI. So, opt for the uncooked or less-cooked version. Munch on raw or slightly cooked vegetables, instead of fully cooked. Eat your pasta and oatmeal al dente.
Eat whole grains and beans– When you eat grains and beans still in “nature’s packaging” – whole and intact and softened by soaking and cooking - the fibrous coat around them acts as a physical barrier, slowing down digestion.
Look for baked goods made from course flour– Grinding and milling grains breaks the carbohydrates into smaller pieces, making them faster to digest. The smaller the particle size, the higher the GI, which is why many foods made from fine flour have a high GI value. So pick whole grain breads, cereals, and crackers instead of white or the more processed equivalents.
Include soluble fiber in every meal or snack – The soluble fiber found in fruits, vegetables, nuts and legumes (dried beans, peas and lentils) thickens the mixture of food entering the digestive tract and effectively slows down the digestion process. For this reason, foods high in soluble fiber not only have a low GI themselves, but can help to lower the GI of an entire meal.
Eat a piece of fresh fruit instead of drinking fruit juice or eating fruit jellies/jams, to retain as much soluble fiber as possible.
Up the acidity of your meals with vinegar or lemon juice – Acids in foods have been shown to slow down digestion. In several research studies over the last decade, both vinegar and lemon juice, in the form of salad dressing, lowered blood sugar by as much as 30 percent, when consumed with an average meal. So, use vinegar or lemon juice in salad dressing, sauces and marinades, or add several teaspoons of lemon juice to your water, to help lower the GI of your meal.
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