Glycemic Index List of Foods
You might ask… What is the Glycemic Index??
A low glycemic index diet is one of the best ways to look after your health, balance out your blood sugar levels to avoid over eating or making the wrong choices when it comes to what you eat.
A low Glycemic carbohydrate diet that includes good quality Protein, Fats & oils will help reduce weight effectively and naturally. Fat Loss through a low GI diet approach is safe, and you won’t find yourself needing to starve or restrict yourself on calories. We are not rabbits so there is no need to eat like them to drop body fat.
A diet that is calorie restricting will not work in the long run. It will just create havoc internally & body fat & weight will just yo-yo back once the restriction stops. Besides when you are restricting calories you are most likely nutrient deficient each & every day you do it.
It is not how many calories you eat each day it is what kind of calories you eat & when you eat them for success. Lower your sugar intake consistently & the more chance of Fat Loss.
The glycemic index ranks the foods from 0–100 according to the speed at which they affect your blood sugar levels in the 2 or 3 hours after eating.
In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods (the ones to minimize).
We live in a world these days that has sugar in everything (food processing); diabetes is now an epidemic mostly caused by an increase in high glycemic food that needs to be address, we really do bounce from sugar/ stimulant meal to meal..
Following a more traditional diet will balance out sugar high’s & low’s & stop the cravings for more sugar.
Once the sugar cravings slow down (which can be as quickly as 5-7 days) it really is so much easier to make your waist line goals a reality.
- High GI (70-100) Carbohydrates which break down quickly during digestion, releasing blood sugar rapidly into the bloodstream – causing marked fluctuations in blood sugar & energy levels.
- Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing blood sugar moderately into the bloodstream.
- Low GI (0-55) Carbohydrates which break down slowly during digestion, releasing blood sugar gradually into the bloodstream – keeping blood sugar & energy levels steady … and so provide you with the best health benefits!
Low GI foods are often the ones with good carbohydrates, high dietary fiber, vitamins and minerals. These foods help in keeping the blood sugar levels stable, are beneficial for sports persons, diabetics, people with coronary heart disease, those wanting to drop body fat … and just about everyone else!
When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only. The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fiber and fat content, time of day, blood insulin levels, and recent activity. Use the Glycemic Index as just one of the many tools you have available to improve your control.
But … one word of warning … watch out for companies branding their products with “Low GI” labels. Just because a food is low GI, doesn’t necessarily make it a good food! Some foods may have a low GI, but may be high in “bad” fats, or are high in additives, flavorings, colorings, or preservatives. Always check the full ingredients list! … And also ensure that a large proportion of the foods that you eat are as minimally processed as possible as always!
Below is a Glycemic Index list of a few common Foods, if you eat something regularly & it is not on the list just do a quick google seacrh to suss it out.
Glycemic Index List of Foods
Low GI
0 – 55
Most non-starchy vegetables <15
- Sauerkraut
- Whole milk
- Nuts
- Bean sprouts
- Broccoli
- Brussels sprouts
- Cauliflower
- Celery
- Cucumber
- Daikon
- Eggplant
- Leeks
- Green Beans
- Kidney Beans
- Mushrooms
- Okra
- Onions
- Pea pods
- Peppers
- Radishes
- Rutabaga
- Squash
- Sugar snap peas
- Swiss chard
- Tomato
- Water chestnuts
- Watercress
- Zucchini
- Cabbage
- All Salad greens
- Artichokes
- Artichoke hearts
- Asparagus
- Bamboo shoots
- Green peas
- Plum
- Cherries
- Grapefruit
- Prunes
- Dried Apricots
- Apples
- Pears
- Plums
- Strawberries
- Navel Oranges
- Peaches
- Grapes
- Dried chickpeas and kidney beans
- Lentils
- Yellow split peas
- Yogurt (no added sugar)
- Chickpeas 42
- Porridge 49
Medium GI
56 – 70
Kiwi Fruit 52
Banana 53
Sweet Potato 54
Brown Rice 54
Raisins 64
Cous Cous 65
Pineapple 68
Sultanas
Raisins
Cantaloupe Melon
Mango
High G1 (minimize)
70+
Watermelon
Honey
Potato
White Bread
White rice
Rice cakes
Most Cereal’s
Table & flour & Sugar
Parsnips
Dates
All junk food including chocolate, biscuits, candy & yes Alcohol will be a High GI.
I ALSO HAVE A “FREE GUIDE TO FAT LOSS” THAT CAN BE DOWNLOADED ON THE HOME PAGE
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