Boost Immunity With Your Fisrt Line of Defence !

Whats My Sugar Level… Controlling Blood Sugar easily…..

by in Boost Immunity 28/09/2020

By Prithu Nath

Food and our Urban Lifestyle is the Cause of High Blood Glucose & High Insulin Levels
can also be the Antidote & Remedy to Reduce High Blood Glucose & Resulting High Insulin Levels.

Food Remedies Have No Short or Long Term Side Effects Besides Being Beneficial for Overall Health & Well Being.

Introducing Sanjivni Green Herbal Tea That Lowers Blood Glucose & the Resulting High Insulin Levels Naturally! The Green Herbal Tea Inhibits the Absorption of Glucose from the Food Besides Delaying the Breakup of Complex Carbohydrates, thereby helping to reduce the Blood Glucose & Insulin levels in our Body.

We do not promote the idea of extreme fasting or giving up of all kinds of foods in totality. But we do suggest moderation with some self discipline and reducing the foods that are extremely high in sugar content or those that are known to cause Insulin and Glucose Spikes in us.

Promote Good Health with the Help of Nature !

Our Tea Compliments Existing Diabetic Medications.

Enjoy your Cravings, but control Levels with a cup of Sanjivni Tea that has a 100 other side effects that are good for our Body.

The Tea does not inhibit the absorption of other minerals and Vitamins. It is actually Grains that Inhibit the absorption and those are the devils in our diets that must be avoided !

Sanjivni Tea Strength Chart of Expected Blood Glucose Levels per half tsp simmered in 200ml water for 4 mins.

Light …… 5-10 Points
Mild……10-20 Points
Medium..30-40 Points
Strong….50-60 Points
Results may vary from person to person. Check for Allergies before consuming.

How to Lower your Blood Glucose Levels with Sanjivni

Depending on your Hba1C Levels we recommend you to use Sajivni as per the chart below :-

1. Hba1C : > 5.2 and < 6 ……Sajivni Light

2. Hba1C : >6 and < 7…………Sanjivni Mild

3. Hba1C : >7 and < 8 …………Sanjivni Mild

4. Hba1C : >8 …………………..Sanjivni Strong

Check your Blood Glucose Levels by using a Glucose Meter before each meal and after each meal within 45-60 minutes of having your meal, initially for a few days. Also check your fasting Levels in the morning. Take a note of these. Also take a note of what you are eating.

Now on Day 2 have the Tea after meals by preparing it as per the instructions on the Pouch if your levels are high or mildly high.

Now note the levels again as explained above and also note your food menu.

Once you find that your levels have dropped by about 20-30 points, for the next two days do not eat Carbs or reduce Carbs and Wheat intake to near 0.

Keep having the tea and your will find further reduction in your levels by 20-30 points.

Repeat till your levels reach the normal range. There is a big difference between the normal and Ideal range. Ideal range is the no change state where the Blood Glucose levels remain below 100 after meals within 45-60 minutes of food consumption and the Fasting range is between 80-90.

Once you have reached the normal range which is between 120-140 after meals and between 80-100 before meals or fasting , you will yourself realise what to eat and what to skip and Sanjivni will be there to keep your levels in check specially as you will still enjoy your normal diet in Moderation and won’t have to crave or skip your favorite foods .

Your weight will also stabilise as your Blood Glucose Levels stabilise.

The next goal is to achieve the Ideal Blood Glucose Levels by repeating the above process till the no change state as explained above is reached. A moderate exercise regime here will enable one to reduce weight also and without dieting.

Eat Lentils at night and read about the Lentil Effect online.

Eat Low glycemic foods that have a Glycemic Index below 50.

Refrain from Normal White Rice and Brown Rice but eat Rice that has a Glycemic Index below 40 which is available on

Intermittent Fasting too helps in reducing Blood Glucose Levels.

Eat Honey in moderation and also consume dates of the following variety only : Far’d, Lulu, Bo Ma’an, Khalas.

Eat Figs, Apricots, Kishmish, Munnaka, Pistachios, Almonds, Walnuts.

Refrain from Juices extracted from Fruits. Sugar Cane Juice is the best as it has a low Glycemic Index. Refrain from Milk and Dairy and refrain from Potatoes, sugar, Jaggery.

Eat non Hybrid Wheat Products when necessary to each wheat which is the Wheat from the Indian State Of Rajasthan or Madhya Pradesh and from which Sharbati Atta is made. This is the traditional non Hybrid Variety which is 4 to 4.5 ft tall. Mix the Flour with Besan and Chana and Amaranth to lower the Glycemic Index and the Carbohydrates Content further.

How to Lower your Weight with Sanjivni

Once your ideal or near ideal Blood Glucose Levels have been achieved you can also reduce weight by Limiting Carbs to 15% of your diet and by going Grain Free.

We recommend you to consume your healthy Fats like Gir Cow Ghee, Mustard Oil, Olive Oil, Avocado Oil, Coconut Oil and Sesame Seed Oil and refrain from others. Also refrain from consumption of very sweat Fruits and stick to Apples , Bananas, Guavas and Papayas, Blue Berries, Jamun, Phalsa, Grapes, Strawberries, Cherries, Apricots, Plums, Oranges, Pomegranade .

Going Lectin Free is important, so also going Dairy Free. One must cook the night shade family of vegetables as per the directions online.

Going grain free thrice a week is also very important and those with Celiac Disease or prone to Auto Immune Disorders or Cerebral Disorders must refrain from Grain Consumption Totally.

Consuming adequate amounts of Guavas, all three shades of Pepper as they are high in Vitamin C, Indian Goose Berry or Amla which is high in Vitamin C and E, consuming Papaya which is high in Vitamin C is also as important.

Consuming high amounts of Dark leafy Greens is also important. Those with weak kidneys must boil their Leafy greens and throw the water before cooking and avoid all vegetables high in Potassium and Purine.

How to Lower your VLDL & Triglycerides with Sanjivni

The above will help in reduction of your VLDL & Triglycerides but for the best results please supplement your diet with Supplements as with age and due to our Urbanised Living Conditions we do not get enough Vitamins and Minerals that our body needs.

Go Grain and Wheat Free. Reduce Intake of Processed Meat, Red Meat, Alcohol. Chicken has high saturated fats therefore reduce intake and buy antibiotic Free Chicken only.

Eat four Hours before Sleeping and do not eat within the first one hour after getting up in the morning.

Eat four Hours before Sleeping and do not eat within the first one hour after getting up in the morning. These play an important role in the process of lowering Hba1C Levels. Cortisol Levels are high in the first hour of the morning and the body cells absorb and store Glucose around the waist as Fat.

Reduce Stress and do Pranic Breathing for about 10 minutes every day.

To achieve Triglycerides in the range of 60 to 80.

Start each meal with a Guava.

Consume the following Supplements after Blood tests as given on Last Page :-

1. Omega 3 Fish Oil both DHA – 600Mg and EPA – 800Mg (1400 mg) three times a day.

2. Magnesium Citrate 400 mg once a day

3. Vitamin D3 5000 IU Oil Based once a day or 60000 IU once a week.

4. Vitamin K2 100 mcg once a day.

5. Spirulina 2 capsules once a day.

6. Vitamin C 500 mg four times a day preferably chewable ones made from Vegetable sources.

7. Vitamin B Complex includes all B Vitamins atleast once a day with focus on B1, B6, B9.

8. Vitamin B 12 MethylCobalamin, 2500 Mg once a week specially those who are Vegetarians.

9. MethyleFolate 400 Mcg once a day if short on Folic acid.

10. Flax seed Oil 1000 Mg once a day.

Refrain from Consumption of Folic acid, Vitamin A, Vitamin E as these are known to be Carcogenic in Supplement Form.

Keep a gap of atleast one hour between Vitamin C and Vitamin B 12 consumption. Target a range of 60 plus Level for Vitamin D.

It takes months and some degree of self restraint and Patience and self discipline for your Hba1C Levels to go down. It takes 2 months for Hba1C to inch down slowly by 0.6 % points approximately.

RO water is not good for health as it removes all Minerals needed by our body. Besides Municipal Water is as bad therefore some supplements are recommended as they are needed due to our Urban Living.

Ideal Blood Sugar Levels

Your blood sugar levels are a critical part of your overall health and your body’s ability to function properly on a daily basis. For those of us with diabetes, striving to achieve “normal” blood sugar levels is a constant, hour-by-hour pursuit.

Weight Gain is Proportional to the Increase in Insulin Levels and Blood Glucose. So is also Premature ageing. As we age our metabolism slows and our weight increases as our Blood Glucose Levels and Insulin Rise.

But things are about to change with Sanjivni Herbal Green Tea.

Prevent Weight Gain, high Insulin and Blood Glucose Levels, High Triglycerides, and a host of Illnesses that set in by controlling Blood Glucose Levels with a cup of Sanjivni Tea.

The following too impact blood Sugar Levels.

Vitamin D

Thyroid Function

Vitamin b1 , b6, b12


Vitamin E

Vitamin C

Vitamin K2

Fatty Liver

Uric Acid


Sedentary Life Style

High Carbohydrates Diet

High Alcohol Consumption


Chronic Ailments

Sugar Consumption

Consumption of Wheat

Consumption of Regular White Rice

Foods that have a Glycemic Index higher than 50

Normal blood sugar ranges in healthy non-diabetics

For a person without any type of diabetes, blood sugar levels are generally between 70 to 130 mg/dL depending on the time of day and the last time they ate a meal. Newer theories about non-diabetic blood sugar levels have included post-meal blood sugar levels as high as 140 mg/dL.

(If you live outside the US and are used to measures in mmol/L, just divide all numbers by 18)

Here are the normal blood sugar ranges for a person without diabetes according to the American Diabetes Association:

  • Fasting blood sugar (in the morning, before eating): under 100 mg/dL
  • 1 hour after a meal: 90 to 130 mg/dL
  • 2 hours after a meal: 90 to 110 mg/dL
  • 5 or more hours after eating: 70 to 90 mg/dL

Diagnosing prediabetes, type 2, and type 1 diabetes

Depending on which country or medical organization you ask, the qualifying numbers for “normal” versus “prediabetes” versus diagnosed type 1 or type 2 diabetes can vary slightly. The following blood sugar and A1c the general results are used to diagnosed prediabetes and diabetes according to sources including the American Diabetes Association and Diabetes UK:


  • HbA1c: 5.7 to 6.4 percent
  • Fasting: 100 to 125 mg/dL
  • 2 hours after a meal: 140 mg/dL to 199 mg/dL

Type 1 or 2 diabetes

  • HbA1c: 6.5 percent or higher
  • Fasting: 126 mg/dL or higher
  • 2 hours after a meal: 200 mg/dL or higher

Please note:Type 1 diabetes tends to develop very quickly which means that by the time symptoms are felt, blood sugar levels are generally well above 200 mg/dL all the time. For many, symptoms come on so quickly they are dismissed as the lingering flu or another seemingly ordinary virus.

By the time blood sugar levels are tested, many newly diagnosed type 1 patients will see levels above 400 mg/dL or higher. If you do suspect that you or a loved-one has type 1 diabetes, visit your primary care or urgent care immediately and ask for a urine test to measure ketones in addition to testing blood sugar levels and A1c.

Read more about ketones at diagnosis in Diabetes Strong’s Diabetic Ketoacidosis Guide.

Your A1c and blood sugar goals

Managing any type of diabetes is far more complicated than giving a patient some insulin and telling them to keep their blood sugars within X and X. If you’ve lived with diabetes for more than a few days, you probably already know this.

It will be easy to aim for Hba1c levels in the range of 4.7 to 5.1 with a Cup of Sanjivni Tea Post Meals, specially on the days you eat your Carbohydrates and Sugars !

What is A1c?

“A1c, hemoglobin A1c, HbA1c or glycohemoglobin test (all different names for the same thing) is a blood test that measures your average blood sugar over the last 2-3 months.

The prior two weeks of blood sugar levels before your blood is tested for your A1c have the largest impact on your results, but the amount of glucose attached to hemoglobin (the protein in your red blood cells) in your body from the prior 3 months. The more glucose there is in your bloodstream from high blood sugar levels, the more glucose there is to attach to hemoglobin.

Translating your A1c to a blood sugar level

Using this easy calculator from the ADA, you can translate your most recent A1C result to an “eAG” or “estimate average glucose level.”

You can also use this translation when working to improve your A1c and achieving closer to normal blood sugar levels. If you know an A1c of 6.5 is an average blood sugar level of 126 mg/dL or a range of 100 to 152 mg/dL, then you can look at your current blood sugar results on your CGM and meter and pinpoint which time of day you’re frequently higher than this range.

12% = 298 mg/dL or range of 240 – 347
11% = 269 mg/dL or range of 217 – 314
10% = 240 mg/dL or range of 193 – 282
9% = 212 mg/dL or range of 170 –249
8% = 183 mg/dL or range of 147 – 217
7% = 154 mg/dL or range of 123 – 185
6% = 126 mg/dL or range of 100 – 152
5% = 97 mg/dL or range of 76 – 120

“Normal blood sugar levels” in a person without diabetes can result in an A1c as low as 4.6 or 4.7 percent and as high as 5.6 percent.

Just a decade or two ago, it was rare for a person with type 1 diabetes to achieve an A1c result below 6 percent. Thanks to new and improved insulin and better technology like continuous glucose monitors and smarter insulin pumps, more people with diabetes are able to safely achieve A1c levels in the higher 5 percent range.

Why your A1c matters

In a nutshell: your A1c is one of the clearest indicators of your risk for developing diabetes complications like neuropathy (nerve damage in your hands and feet), retinopathy (nerve damage in your eyes, risking blindness), nephropathy (nerve damage in your kidneys), and severe infection in any part of your body that requires healing.

For instance, a small cut on your toe could become infected due to high blood sugars, struggle to heal, and become severe enough that the infection could lead to an amputation.

The general guidelines from the American Diabetes Association recommend an A1c at or below 7.0 percent for the best prevention of diabetes complications. Your risk of developing a diabetes complication continues to drop as your A1c drops closer to 6 percent.

Some people with diabetes aim for A1c levels in the 5s and lower — especially those who follow strict low-carb diets like the ketogenic diet and the Bernstein diet. However, this hasn’t been proven in research as especially necessary, nor is it reasonably achievable for the larger population of people with diabetes.

It’s also important to remember that your blood sugar levels and your A1c are just informationthat tells you whether your body needs more or less of factors like insulin, other diabetes medications, changes in your nutrition, and changes in your exercise.

If you don’t like the number you’re seeing on your glucose meter or your A1c results, use that number as motivation to make changes (with the support of your diabetes healthcare team) in how you safely manage your diabetes in order to get different results.

Determining the right A1c goal for you

Just because a normal blood sugar range of 70 to 130 mg/dL is considered the healthiest doesn’t necessarily mean that’s the appropriate goal range for you — especially if you have type 1 diabetes, or take insulin as a person with type 2 diabetes.

The reason this may not be the right goal for you is that extremely tight blood sugar management in people taking insulin can potentially lead to frequent low blood sugars — which can be dangerous.

Achieving extremely tight blood sugar management, like a range of 70 to 130 mg/dL, also often requires a strict nutrition plan, more frequent than usual blood sugar monitoring, precise medication management, and most importantly, years of experience studying your own blood sugar levels.

A1c goals should be individualized

“A1c goals should be individualized based on the individual capabilities, risks, and prior experiences,” explains Gary Scheiner, MS, CDE, founder of Integrated Diabetes, and author of Think Like a Pancreas.

“For example, we generally aim for very tight A1c levels during pregnancy and more conservative targets in young children and the elderly.”

However, Scheiner highlights important factors that could justify aiming for a higher A1c, like “hypoglycemia unawareness,” which is described as when a person with diabetes no longer feels the oncoming warning signs of low blood sugar. This can put you at significant risk for severe low blood sugars resulting in seizures or death. To reduce that risk, you would aim for higher target of blood sugar ranges. Also While Consuming any blood sugar reducing supplements one must be careful so that Hypoglycemia does not set in. One must use a Glucose Meter on a regular basis.

“Someone with significant hypoglycemia unawareness and a history of severe lows should target higher blood glucose levels than someone who can detect and manage their lows more effectively,” adds Scheiner. “And certainly, someone who has been running A1c’s in double digits [like 10 percent or higher] for quite some time should not be targeting an A1c of 6%… better to set modest, realistic, achievable goals.”

Lack of Vitamins and Minerals also plays an important role in Diabetes besides Malfunction of our Thyroid and other Glands which could be a manifestation of Shortage of Vitamins and Minerals.

Your blood sugar isn’t just because of what you eat

Mainstream media would have you believe that your blood sugar levels are impacted only by what you eat and how much you exercise, but people with type 1 and type 2 diabetes who test their blood sugars frequently could tell you otherwise.

It’s especially important to keep this mind when looking at your own blood sugars and your goals because there are certain variables and challenges that impact blood sugar levels that you can’t always control.

For example:

  • Menstrual cycles: raises blood sugar and insulin needs
  • Adrenaline rushes from competitive sports, heated arguments, rollercoaster rides: raises blood sugar and insulin needs
  • The common cold and other illnesses: usually raises blood sugar and insulin needs
  • Hormonal changes due to puberty and healthy growth in young adults: raises blood sugar and insulin needs
  • An injury which raises overall inflammation levels: raises blood sugar and insulin needs
  • Glucogenesis during anaerobic exercise: raises blood sugar

While you can’t necessarily prevent these factors that affect your blood sugar from occurring, you can work with your diabetes healthcare team to adjust your insulin, other diabetes medications, nutrition and activity levels to help compensate for them when they do occur.

For example, when engaging in anaerobic exercise — like weightlifting — many people with type 1 diabetes find it necessary to take a small bolus of insulin prior to or during their workout because anaerobic exercise can actually raise blood sugar.

Still frustrated with your blood sugar and A1c results?

Your blood sugars and your insulin or medication needs never stay in one place. If you gain weight or lose weight, your insulin and medication needs will change. If you become more active or less active, your needs will change. If you make drastic or even small changes to your nutrition, your needs will change!

Working with your diabetes healthcare team, and diabetes coaches who can teach you how to make changes in your overall diabetes management plan are essential. Diabetes is a lifelong learning process.

Take a deep breath and be patient. If you don’t like what you’re seeing on your glucose meter, don’t get mad…! Take good notes and work with your team to make changes to reach your goals.

It takes months and some degree of self restraint and Patience and self discipline for your Hba1C Levels to go down. It takes 2 months for Hba1C to inch down slowly by 0.6 points approximately.

Read more about improving your A1c at

If you liked this guide to normal blood sugar levels, please sign up for our newsletter (and get a sign-up bonus) using the form below. We send out a weekly newsletter with the latest posts and recipes from .

Recommended Blood Tests to investigate any deficiencies.

1. Hba1C
2. Lipid Profile
3. Vitamin D
4. Vitamin B12
5. Thyroid Profile
6. Thyroid Function
7. GFR & KFT
8. LFT
9. Homocystene
10. MMA
11. CBC, TLC & DLC
12. Magnesium
13. Folic Acid
13. Check for Hypertension besides the above.



What is the Glycemic Index?



What Is the Glycemic Index (GI)?

Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. GI is a relatively new way of analyzing foods. Previously, most meal plans designed to improve blood sugar analyzed the total amount of carbohydrates (including sugars and starches) in the foods themselves. GI goes beyond this approach, looking at the impact of foods on our actual blood sugar. In other words, instead of counting the total amount of carbohydrates in foods in their unconsumed state, GI measures the actual impact of these foods on our blood sugar. We rank our WHFoods as being very low, low, medium, or high in their GI value. You can find a GI value for each individual food in its food profile. Just go to any food profile and take a look at the DRI%/DV% bar chart that is located towards the beginning of the article. At the top right-hand side of the chart you will find the food’s GI value.

Why Is GI Important?

Over the past 15 years, low-GI diets have been associated with decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas. Taking advantage of these potential health benefits can be as simple as sticking with whole, natural foods that are either low or very low in their GI value. We’ve ranking all of our WHFoods as being either high GI, medium GI, low GI, or very low GI to make it easier for you to focus on foods whose GI values fall into the low or very low range (we’ve also done this for the herbs and spices we include on the website).

How Is GI Measured?

Typically, a food is consumed in whatever serving size will provide 50 grams (about 1.8 ounces) of available carbohydrates. Available carbohydrates (or avCHOs) are carbohydrates that get readily

digested, absorbed, and metabolized by our body. These carbohydrates have a much greater impact on our blood sugar level than carbohydrates in general because carbohydrates in general include substances that aren’t readily digested, absorbed, and metabolized. Insoluble fibers, for example, are carbohydrates that do not have an immediate impact on our blood sugar level because they cannot be readily digested. As a very general way of estimating available carbohydrates in a serving of food, researchers take the total amount of carbohydrates and subtract out the total amount of fiber. Available carbohydrates are what’s left.

After 50 grams of available carbohydrates have been consumed, blood sugar levels are measured over a period of 2 hours. The results are plotted on a graph and summarized in what is called glucose AUC, or “area under the curve.” Glucose AUC shows the immediate impact of the food on our blood sugar.

Measuring GI also requires a second step. In this second step, 50 grams of available carbohydrate are consumed, but this time the food involved is one of two reference foods: either white bread or pure sugar (pure glucose). Once again, blood sugar levels are measured over a period of 2 hours, and the glucose AUC is calculated. At this point, it is possible to compare the two results. The impact of the first food on our blood sugar is compared to the impact of either white bread or glucose itself. When these two results are compared, the impact of the white bread or glucose is arbitrarily given a value of 100 to make the comparison easier. As an example, let’s say that researchers are trying to establish a GI for green peas and they decide to compare the impact of green peas on blood sugar to the impact of white bread. And in this example, let’s say that a person consumes a starchy vegetable like green peas, and the glucose AUC (area under the curve) is 48% as large the glucose AUC when white bread is consumed. In this case, the GI for green peas would be established at 48% of 100, or 48. (In fact, this is precisely the GI that we use for green peas at WHFoods.)

WHFoods GI Rating System

Most healthcare organizations use a “high,” medium” and “low” rating system for GI. Using this system, foods get classified in the following way:

Low GI Medium GI High GI
0-55 56-69 70 or greater

We like this rating system. It’s also the one we used as the foundation for our own rating system at WHFoods. We kept each of these same categories (low, medium, and high). But we used the concept of avCHO (available carbohydrate) to establish a fourth category called “very low” as well as to rank some of our WHFoods as “low” even though they did not have a published GI value. Since over one-third of our WHFoods are vegetables that often contain very small amounts of avCHO, we thought that the addition of a “very low GI” category would be helpful for sorting out our vegetables in terms of their GI value. To qualify as “very low” our foods needed to have an avCHO of less than 5 grams. (We calculated avCHO by setting a standardized food serving size of

100 grams, recording the food’s total carbohydrate content in grams, and subtracting out its total fiber in grams.) To qualify as “low” our foods needed to have an avCHO of 5 grams or more but less than 12 grams. Finally, we ended up classifying a few of our foods as low-GI even when they did not meet our avCHO criterion. While researching the GI values for our foods, we came across research evidence for some particular foods that showed those foods to have a beneficial impact on blood sugar. When the preponderance of research studies for any food showed a beneficial impact on blood sugar, we classified that food as low-GI even if it did not meet our avCHO criterion. Here is a summary chart showing our WHFoods rating system criteria.

WHFoods Glycemic Index Rating System

Very Low GI Low GI Medium GI High GI
Criteria for Classification No established GI value and an available carbohydrate (avCHO) of less than 5 grams OR an established GI of less than 20 and an avCHO of less than 7 grams Either an established GI value of 55 or less OR an available carbohydrate (avCHO) value greater or more than 5 grams but less than or equal to 12 grams OR a beneficial impact on blood sugar in a preponderance of research studies An established GI value of 56-69 An established GI value of 70 or greater

Why Do Some GI Values Seem Surprising?

One of the most interesting aspects of GI involves its relationship to the unique features of carbohydrates. Carbohydrates are definitely not the same with respect to their immediate impact on our blood sugar. For example, non-whole grain breads and pasta noodles both contain similar amounts of starch, and their starches are similarly composed of long chains of the simple sugar, glucose. But the 3-dimensional structure of bread allows more of the starch to be exposed to enzymes in our saliva and in our digestive tract. This greater exposure to enzymes allows more of the starch to be broken down into sugar and gives non-whole grain breads a generally higher GI value than non-whole grain pastas. Similarly, two basic types of starch found in many foods – amylose and amylopectin – also influence their GI values, even if the foods have identical amounts of total starch.

With respect to their GI, foods are also differently impacted by cooking. Many legumes, for example, have cell structures that are fairly resistant to disruption and help prevent breakdown of the starches inside their cells. For this reason, legumes tend to have lower-than-expected GI values, provided that they have not been overcooked. Before they have been ground into flour, whole grains also tend to have lower GI values due to the sturdiness of their cell structures. But after being ground into flour, their starches become more susceptible to breakdown and their GI value tends to increase. Of course, these descriptions are generalizations and can be different for specific legumes, specific grains, and specific flours. Still, they reflect a general pattern and principle: namely, that for a carbohydrate-containing food, the more its natural integrity becomes disrupted by processing or overcooking, the more its GI value is likely to be increased. Minimal disruption of whole foods from their natural, unprocessed state is one of our key principles at WHFoods, and it is a principle 100% aligned with promotion of lower GI values.

GI Ratings for the World’s Healthiest Foods

Food Group Very Low GI Low GI Medium GI High GI
World’s Healthiest Foods
Vegetables asparagus carrots beets potatoes
avocados eggplant corn
beet greens garlic leeks
bell peppers green peas sweet potatoes
bok choy onions
broccoli sea vegetables
Brussels sprouts winter squash
collard greens
fennel (bulb)
green beans
mushrooms, crimini
mustard greens
olive oil
Romaine and other lettuce
summer squash
Swiss chard
turnip greens
Fruits apples apricots
bananas cantaloupe
blueberries figs
cranberries papaya
grapefruit pineapple
grapes watermelon
plums & prunes
Nuts & Seeds flaxseeds almonds
sesame seeds cashews
pumpkin seeds
sunflower seeds
Beans & Legumes soybeans black beans
tofu dried peas
tempeh garbanzo beans
kidney beans
lima beans
navy beans
pinto beans
Seafood cod scallops
Meats beef, grass-fed
lamb, grass-fed
turkey, pasture-raised
Dairy cheese, grass-fed
eggs, pasture-raised
cow’s milk, grass-fed
yogurt, grass-fed
Grains barley millet
brown rice
whole wheat
World’s Healthiest Spices and Herbs black pepper
chili pepper
cilantro & coriander seeds
cumin seeds
mustard seeds

Where Can I Find Out More About GI?

Much of the pioneering work on glycemic index was carried out by Professor Jennie Brand-Miller,PhD, Personal Chair in Human Nutrition in the Human Nutrition Unit, School of Molecular and Microbial Biosciences at the University of Sydney in Sydney, Australia. The glycemic index website at the University of Sydney provides extensive information about her work as well as a searchable database for GI values.

Another resource we like is the website established by medical writer David Mendosa and devoted to issues involving glycemic index, glycemic load, and diabetes management. The Mendosa site also provides comprehensive lists of foods and their GI values.


For Established Glycemic Index values, We Used the Following Databases and Publications

Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008; 31(12).

Foster-Powell K, Holt HA, and Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr2002;76:5—56.

Human Nutrition Unit, School of Molecular Biosciences, University of Sydney, Sydney, Australia. (2013). GI Foods Advanced Search Database. Online at

National Cancer Institute (NCI). DHQ Nutrient Database. Applied Research: Cancer Control and Populations Sciences. National Institutes of Health, Bethesda, MD. Available online at:

In Addition We Used the Following Non-Database References

Castro-Quezada I, Sanchez-Villegas A, Diaz-Gonzalez V, et al. Relationship between dietary glycemic index, dietary glycemic load and major cardiovascular events in the PREDIMED study. European Geriatric Medicine, Volume 4, Supplement 1, September 2013, Pages S128-S129.

Frost G and Dornhorst A. Glycemic Index. Encyclopedia of Human Nutrition (Third Edition), 2013, Pages 393-398.

Kumar SB and Prabhansankar P. Low glycemic index ingredients and modified starches in wheat based food processing: A review Review. Trends in Food Science & Technology, Volume 35, Issue 1, January 2014, Pages 32-41.

Lin CS, Kimokoti RW, Brown LS, et al. Methodology for Adding Glycemic Index to the National Health and Nutrition Examination Survey Nutrient Database. Journal of the Academy of Nutrition and Dietetics, Volume 112, Issue 11, November 2012, Pages 1843-1851.

Ma XY, Liu JP, and Song ZY. Glycemic load, glycemic index and risk of cardiovascular diseases: Meta-analyses of prospective studies. Atherosclerosis, Volume 223, Issue 2, August 2012, Pages 491-496.

O’Reilly J, Wong SH, and Chen Y. Glycaemic index, glycaemic load and exercise performance. Sports Med. 2010 Jan 1;40(1):27-39.

Wolever TM. Is glycaemic index (GI) a valid measure of carbohydrate quality? Eur J Clin Nutr. 2013 May;67(5):522-31. doi: 10.1038/ejcn.2013.27. Epub 2013 Feb 13.