The science of successful weight loss and this test were
developed from GNLD and www.gr2control.com material. Because we are members
of the GNLD family #339966; we have been allowed to post it as a
courtesy to our visitors.
You can print this test then complete and retain for future
Or you can simply write down the answer to each question on a
paper and then use the information that follows to score your
Are you eating yourself into excess weight, obesity, increased
risk of diabetes, heart disease, and an early departure from the
experience of life?
How your body reacts when you consume carbohydrates is called
your glycemic response.
If your daily diet consists of too many highglycemic-response
carbohydrates (carbohydrates that cause a rapid and dramatic
increase in blood sugar levels), your body can be in a constant
state of rapidly moving between “hyperglycemia” (too
much blood sugar) and “hypoglycemia” (too little
blood sugar).We call this the “glycemic roller
coaster,” and it happens to tens of millions of people
every day. If your diet is causing you to ride the glycemic
roller coaster, you are probably also in the “insulin
trap.” This means that you’re probably maximizing
your body’s need to create and store fat, while at the same
time minimizing its ability to burn it. This makes it difficult
for you to lose, or even control, your body weight, and can
increase your risk of diabetes and heart disease, both of which
can lead to an early demise.
To discover if you’re riding the glycemic roller coaster
and are stuck in the insulin trap, take this Personal glycemic
profile test. If you print out the test circle the response to
each question that most applies to you. If you want to take the
test without printing simply note the answers you would have
circled on a sheet of paper, total and compare when completed.
It’s important to think about your answers and be honest
with yourself. Write your score in each box. When you’re
done, add up the numbers to obtain your total glycemic score.
Check your results against the glycemic profile scores on the
bottom of the test.
1. When you are thirsty, or with your meals, do you
A. Water B. Sugar-free sodas C. Low-fat milk D. Fruit juices or
coolers E. Regular sodas F.Wine/beer
Answers: A and B = 0.Water and sugar-free sodas have no
carbohydrates and no calories. C = 1. Milk has lactose,a sugar
with a low glycemic response.D = 3. Fruit juices and fruit
coolers are loaded with carbohydrates; that’s why they are
so sweet. However, to some extent, they are usually sweetened
with fructose, which does not cause a strong glycemic response. E
= 5. Sodas are loaded with sucrose, which has a strong glycemic
response. F = 3. Alcohol rapidly metabolizes to sugar and has a
strong glycemic response.
QUESTION #1 SCORE______
2. At breakfast, do you eat sweetened cereal:
A. Never B. 1-2 times a week C. 3-4 times a week D. 5-7 times a
Answers: A = 0, B = 3, C = 5, D = 7. Sweetened cereals have a
strong glycemic response because they are made with either wheat
or corn flour and are sweetened with sucrose.
QUESTION #2 SCORE______
3.For breakfast, do you normally have: (you may choose
more than one)
A. Pancakes/French B. Donut/breakfast pastry/English muffin/toast
C. Oatmeal with sugar or honey D. Eggs and bacon toast/bagels E.
Answers: A = 6, B = 5. These foods have very high glycemic
responses because of their refined carbohydrate content. C = 3.
Oatmeal without any sweetener has a low glycemic response. D = 0.
Eggs and bacon/ham do not have a glycemic response, but they are
loaded with cholesterol and saturated fats. E = 2. Fruit has a
low glycemic response. F = 3. Fruit juices have a higher glycemic
response than fruit because of the concentrated
QUESTION #3 SCORE______
4. When you snack, are you most likely to eat:
A. Cheese/nuts B. Fresh fruit C. Candy/chocolate/cookies/pastries
Answers: A = 0, B = 2. Fruits have a low glycemic response in
comparison to other sweet foods. C and D = 5. Even if not sweet,
pretzels and popcorn have a very high glycemic response because
they consist mostly of starch (wheat flour and cornstarch). Candy
is loaded with sucrose.
QUESTION #4 SCORE______
5. With your meals, do you have: (you may choose more than
A. White rice B. Potatoes/yams/sweet potatoes C. Stuffing D.
Beans (refried, baked) E. Fruit
Answers: A-D = 5.All of these foods have a high glycemic
response. E = 2. Fruit has a low glycemic response.
QUESTION #5 SCORE______
6. When you eat dessert, do you usually have:
A. Fresh fruit B. Sugar-free desserts C. Ice cream D. Pies,
cakes, canned fruit, puddings
Answers: A = 2. Fruits have a low glycemic response in comparison
to other sweet foods. B and C = 3. The glycemic response of ice
cream is mild, though it is high in calories. Some sugar-free
desserts can still cause a strong glycemic response and many are
high fat. D = 5.All these desserts have a high glycemic
QUESTION #6 SCORE______
7. When you eat bread, is it:
A. 100% whole grain B.Whole-wheat C. White bread
Answers: A = 1, B and C = 3. Whole-wheat bread is usually made
with a blend of whole wheat and white flour, and usually has
honey to make it tastier. Check the labels!
QUESTION #7 SCORE______
8. When you order French fries at a fast food restaurant,
do you choose:
A. I don’t order fries. B. Small C. Large D. Super size
Answers:A = 0, B = 3, C = 5, D = 6. French fries have a strong
glycemic response and are loaded with fat.
QUESTION #8 SCORE______
9. When you prepare a salad, do you usually add: (you may
choose more than one)
A. Oil and vinegar, sweet vinaigrette B. Fresh fruit (pineapple,
peaches or raisins) C. Commercial salad dressing D. Croutons or
non-sweet dressing E. Canned fruit or dried fruit
Answers: A = 0, Low glycemic response. B = 2, C = 2, D and E = 3.
Croutons are made from white bread and have a high glycemic
response. Canned and dried fruits are concentrated sources of
QUESTION #9 SCORE______
10. How many sodas (12-oz.) did you drink yesterday? (do
not count sugar-free sodas)
A. 0 B. 1 C.2 D. More than 3
Answers: A = 0, B = 3, C = 6, D = 9.There are 35 grams of sucrose
in each 12-ounce soda.
QUESTION #10 SCORE______
11. How many slices of white bread did you eat yesterday?
(1 bagel or muffin = 2 slices, 1 dinner roll = 1 slice)
A. 0 B. 1 C.2 D. More than 3
Answers: A = 0, B = 3, C = 6, D = 9. All of these have a very
high glycemic response.
QUESTION #11 SCORE______
12. Yesterday, which/how many of the following high
glycemic response foods did you eat? (you may choose more than
A.Potatoes (French fries and chips included) B. White rice C.
Stuffing D.Donut E. Corn chips F. Pizza (per slice) G. Corn bread
H. Pasta (per cup)I. 8-oz. fruit juice
Answers: A-G = 5 points per response. H and I = 3 points per
QUESTION #12 SCORE______
13. Yesterday, did you snack on: (you may choose more than
A. Fresh vegetables B. Nuts, cheese C. Fresh fruits D. Yogurt
(unsweetened) E. Chips or pretzels F. Candy G. Popcorn
Answers: A and B = 0, C = 2, D = 1, E-G = 5.
QUESTION #13 SCORE______
Total Glycemic Score ________
Glycemic Profile Scores
0-15 Your glycemic load is very low.You may be getting a
high percentage of your daily calories from fat.You may want to
increase your daily consumption of fruits, vegetables, and whole
grains.They contribute fiber and vital protective phytonutrients
unique to these foods.
16-30 Your glycemic load is in the healthy range and
hopefully you are relying on fruits, vegetables and whole-grains
for the bulk of your carbohydrates. But if you have difficulty
with maintaining your weight, GR2 Control is a perfect program to
help you lose those extra pounds.
31-50 Depending on your activity level, your glycemic load
may be higher than prudent for long-term weight control.Keep in
mind that meals and snacks with a high glycemic load will rapidly
raise blood glucose levels.This will put you on the glycemic
roller coaster and in the insulin trap.
51-75 Unless you’re very active, this glycemic load
is incompatible with weight control, let alone weight loss.Your
diet probably relies heavily on insulin-inducing carbohydrate
foods: those that are high in sugar (sodas, candy), and those
made with white flour, white rice and potatoes. If weight loss or
control is your goal, you need to learn glycemic response
76 and above You need to seriously re-evaluate your diet.
Long-term eating patterns with these amounts of insulin-inducing
carbohydrates can negatively effect your long-term health! You
need to learn glycemic response control.