Tuesday, January 01, 2008

Low Glycemic Foods

The glycemic index is a numerical index given to a carbohydrate-rich food that is based on the average increase in blood glucose levels occurring after the food is eaten. Basically, it's how long the food burns. Low GI foods burn longer and that's what I need for two reasons: 1) I don't get hungry as often, making losing weight easier, and 2) it releases glucose slowly in my system. A slow glucose release lowers my insulin levels and insulin levels are critical to the position of potassium in the muscle cell. Thankfully, I really like most of the low GI foods. Here's a list...

Glycemic Index Foods

Grapefruit Low 25
Apricots (dried) Low 31
Apples Low 38
Pears Low 38
Peaches Low 42
Oranges Low 44
Grapes Low 46
Kiwi fruit Low 53
Bananas Low 54
Pineapple Medium 66

Spaghetti, protein enriched Low 27
Fettuccine Low 32

Root Crop:
Carrots, cooked Low 39
Yam Low 51
Sweet potato Low 54
Potato, boiled Medium 56
Potato, new Medium 57

Vegetables and Beans:
Artichoke Low 15
Asparagus Low 15
Broccoli Low 15
Cauliflower Low 15
Celery Low 15
Cucumber Low 15
Green beans Low 15
Lettuce, all varieties Low 15
Low-fat yogurt, artificially sweetened Low 15
Peppers, all varieties Low 15
Snow peas Low 15
Spinach Low 15
Young summer squash Low 15
Tomatoes Low 15
Zucchini Low 15
Chickpeas Low 33
Black-eyed beans Low 41

Dairy Foods:
Yogurt low- fat (sweetened) Low 14
Milk, chocolate Low 24
Milk, whole Low 27
Milk, Fat-free Low 32
Milk ,skimmed Low 32
Milk, semi-skimmed Low 34
*Ice-cream (low- fat) Low 50
*Ice-cream Medium 61

Cereal Grains:
Rice, instant Low 46
Rice, wild Medium 57

Multi grain bread Low 48
Whole grain Low 50
White bread High 71
White rolls High 73

Apple juice Low 41
Pineapple juice Low 46
Grapefruit juice Low 48
Orange juice Low 52

Other:Cake, angel Medium 67

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