Glycemic Index
Here is a glycemic index to help you when it comes to food choices. When applying
proper food combining
and you simply have to eat starches you can use this list to be able to chose starches or other types of carbohydrates that have a low rating index. When a food is low in the index, it means that it does not cause a spike in insulin. Insulin, much less constant spikes of insulin, will cause fat to be created and keep the cells from using fat for energy. Use this list to start replacing the starches you currently eat. Also remember, no matter what you eat, whether is it a protein or a starch, eating a large amount of it will cause an insulin spike. It is a myth that if you eat protein there is no insulin spike. Lastly, ALWAYS CHOSE WATER RICH FOODS THAT ARE LOW IN SUGAR. This is a key principle for natural weight loss.
| Food List | Rating | Food Glycemic Index | | | Bakery Products | | Danish pastry | Medium | 59 | | Muffin (unsweetened) | Medium | 62 | | Cake , tart | Medium | 65 | | Cake, angel | Medium | 67 | | Croissant | Medium | 67 | | Waffles | High | 76 | | Doughnut | High | 76 | Beverages | | Soya milk | Low | 30 | | Apple juice | Low | 41 | | Carrot juice | Low | 45 | | Pineapple juice | Low | 46 | | Grapefruit juice | Low | 48 | | Orange juice | Low | 52 | Biscuits | | Digestives | Medium | 58 | | Shortbread | Medium | 64 | | Water biscuits | Medium | 65 | | Ryvita | Medium | 67 | | Wafer biscuits | High | 77 | Breads | | Multi grain bread | Low | 48 | | Whole grain | Low | 50 | | Pita bread, white | Medium | 57 | | Pizza, cheese | Medium | 60 | | Hamburger bun | Medium | 61 | | Rye-flour bread | Medium | 64 | | Whole meal bread | Medium | 69 | | White bread | High | 71 | | White rolls | High | 73 | | Baguette | High | 95 | Breakfast Cereals | | All-Bran | Low | 42 | | Porridge, non instant | Low | 49 | | Oat bran | Medium | 55 | | Muesli | Medium | 56 | | Mini Wheats (wholemeal) | Medium | 57 | | Shredded Wheat | Medium | 69 | | Golden Grahams | High | 71 | | Puffed wheat | High | 74 | | Weetabix | High | 77 | | Rice Krispies | High | 82 | | Cornflakes | High | 83 | Cereal Grains | | Pearl barley | Low | 25 | | Rye | Low | 34 | | Wheat kernels | Low | 41 | | Rice, instant | Low | 46 | | Rice, parboiled | Low | 48 | | Barley, cracked | Low | 50 | | Rice, brown | Medium | 55 | | Rice, wild | Medium | 57 | | Rice, white | Medium | 58 | | Barley, flakes | Medium | 66 | | Taco Shell | Medium | 68 | | Millet | High | 71 | Fruits | | Cherries | Low | 22 | | Grapefruit | Low | 25 | | Apricots (dried) | Low | 31 | | Apples | Low | 38 | | Pears | Low | 38 | | Plums | Low | 39 | | Peaches | Low | 42 | | Oranges | Low | 44 | | Grapes | Low | 46 | | Kiwi fruit | Low | 53 | | Bananas | Low | 54 | | Fruit cocktail | Medium | 55 | | Mangoes | Medium | 56 | | Apricots | Medium | 57 | | Apricots (tinned in syrup) | Medium | 64 | | Raisins | Medium | 64 | | Pineapple | Medium | 66 | Pasta | | Spaghetti, protein enriched | Low | 27 | | Fettuccine | Low | 32 | | Vermicelli | Low | 35 | | Spaghetti, whole wheat | Low | 37 | | Ravioli, meat filled | Low | 39 | | Spaghetti, white | Low | 41 | | Macaroni | Low | 45 | | Spaghetti, durum wheat | Medium | 55 | | Macaroni cheese | Medium | 64 | | Rice pasta, brown | High | 92 | Root Crop | | Carrots, cooked | Low | 39 | | Yam | Low | 51 | | Sweet potato | Low | 54 | | Potato, boiled | Medium | 56 | | Potato, new | Medium | 57 | | Potato, tinned | Medium | 61 | | Beetroot | Medium | 64 | | Potato, steamed | Medium | 65 | | Potato, mashed | Medium | 70 | | Chips | High | 75 | | Potato, micro waved | High | 82 | | Potato, instant | High | 83 | | Parsnips | High | 97 | Snack Food and Sweets | | Peanuts | Low | 15 | | Jams and marmalades | Low | 49 | | Popcorn | Medium | 55 | | Mars bar | Medium | 64 | | Corn chips | High | 74 | | Jelly beans | High | 80 | | Pretzels | High | 81 | | Dates | High | 103 | Soups | | Tomato soup, tinned | Low | 38 | | Lentil soup, tinned | Low | 44 | | Black bean soup, tinned | Medium | 64 | | Green pea soup, tinned | Medium | 66 | Vegetable and Beans | | Artichoke | Low | 15 | | Asparagus | Low | 15 | | Broccoli | Low | 15 | | Cauliflower | Low | 15 | | Celery | Low | 15 | | Cucumber | Low | 15 | | Eggplant | 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 | | Soya beans, boiled | Low | 16 | | Peas, dried | Low | 22 | | Kidney beans, boiled | Low | 29 | | Lentils green, boiled | Low | 29 | | Chickpeas | Low | 33 | | Haricot beans, boiled | Low | 38 | | Black-eyed beans | Low | 41 | | Chickpeas, tinned | Low | 42 | | Baked beans, tinned | Low | 48 | | Kidney beans, tinned | Low | 52 | | Lentils green, tinned | Low | 52 | | Broad beans | High | 79 | Notes: *high in empty calories **low-calorie andnutritious foods
So to recap, use this Glycemic Index to make better choices. choosing low GI (Glycemic Index) foods alone will cause fat loss. All the foods in the
"Alkaline Foods"
page are low Glycemic Index Foods. Eat small portions always and ... ALWAYS CHOSE WATER RICH FOODS THAT ARE LOW IN SUGAR.
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