Ok In Health Ok In Health

Glycemic Food Index

Awaken Your Body  by Brad King

The following foods are grouped according to their rating on the glycemic index . The best carbohydrate choices are in the low-glycemic group within the index. Restock the refrigerator and pantry to emphasize low-glycemic foods. Ditch the refined breads and breakfast cereals, baked and mashed spuds, white rice and rice cakes, toaster waffles, tator tots and french fries.

The consumption of high-glycemic foods spikes insulin and reduces glucagon thus preventing the burning of body fat. Try to stay away from high-glycemic foods and stick to lower glycemic choices (see lists below) that will produce less insulin. Insulin stimulates your 30 billion fat cell receptors and deposits carbohydrate energy directly into their interiors, making you fatter and fatter. There is no other way to store fat. Every time you eat a meal, your blood sugar rises. Your goal is to consume the foods (low-glycemic), which will cause the least amount of insulin production.

Any high-glycemic foods should only be consumed in minimum quantities and combined with dietary proteins and fats in a meal. The only exception is a high-glycemic drink after exercise. But remember, even too much of the low-glycemic foods can make you fat.


LOW GLYCEMIC FOODS
 Rated 20-49
   (best choices)


FRUITS:
All berries
Cherries
Apples
Oranges
Peaches
Apricots
Plums
Grapefruit
Pears


NUTS AND SEEDS:
Almonds, Walnuts
Peanuts
Flaxseeds
Pumpkin seeds
Sunflower seeds


SWEETENERS:
Stevia
FOS (frycto-oligo-saccharides)


VEGETABLES:
Artichokes
Asparagus
Black-eyed peas
Split peas
Bulgur
Azuki beans
Butter beans
Black beans
Garbanzo beans
Celery
All lettuces
Navy beans
Peppers
Soybeans
Tomatoes
Onions


GRAINS:
All bran cereals
Oatmeal/Oat bran
Whole grain pastas
Barley


BEVERAGES:
Fresh vegetable juice
Tomato juice
Green tea
Water


DAIRY:
Organic milk
Organic plain yogurt (no added sugar)
Low-fat cottage cheese

 

MODERATE-GLYCEMIC FOODS:
Rated 50-69
(LIMIT CONSUMPTION)

FRUITS:
Grapes
Watermelons
Pineapples
Mangos
Kiwis
Bananas (semi-hard)
Figs


BEVERAGES:
Apple juice
Orange juice
Grapefruit juice
Black cherry juice
Blueberry juice


VEGETABLES:
Beets
Carrots
Corn on the cob
Lima beans
Yams
Sweet potatoes
Potatoes (red, white)
Peas


SWEETENERS:
Unrefined raw honey
Organic unrefined brown sugar
Unprocessed blackstrap molasses
Organic, grade C maple syrup


GRAINS:
Basmati rice
Brown rice
Wild rice
Buckwheat
Muesli
Most pastas
Pita bread
Popcorn
Whole wheat bread (100% stone-ground)
Whole grain breads
Pumpernickel bread


DAIRY:
Custard

 

 

 

 

 

 


HIGH-GLYCEMIC FOODS:
Rated 70-100
(Eat at your own Risk)

FRUITS:
Most dried fruits
Bananas (ripe)
Papayas


BEVERAGES:
Soft drinks
and sport drinks
(added sugars)
Carrot juice


SWEETENERS:
Corn syrup solids
Sucrose (table sugar)
Glucose and glucose
polymers
(maltodextrin-based drinks)
Honey
Maltose
High-fructose corn syrup
Barley malt


VEGETABLES:
Parsnips
Potato (baked)
Cooked carrots
French fries
Yams
Sweet corn
Potato chips


DAIRY:
Ice cream


GRAINS:
White bread
Whole wheat bread
French bread
Bagels
Cold Cereal
Breakfast cereals (refined with added sugar)
Corn chips
Cornflakes
Rice cakes
Crackers and crispbread
Doughnuts
Hamburger and hotdog buns
White rice
Muffins (due to the processed flour)
Pancakes
Puffed rice or wheat
Pretzels
Shredded wheat
Toaster waffles