Glycemic Index/Low GI Diet

The lower the GI index the better...

   
The Glycemic Index is a tool that anyone looking to increase energy, lose fat and just feel better needs to understand. A valuable guide to good and bad carbs. Its also important to look at the balance of carbs and protein in your diet.

Does your diet look like this? Cereals and toast for breakfast, jacket potato for lunch, pasta for dinner and rice cakes and biscuits for snacks?!   "My diet had been almost all carbs i had no nutrition going into my body"  A simple rule would be to focus on getting protein into every meal plus follow the GI Index for the carbs you consume.

All carbohydrates convert to blood sugar-some fast, some slow -and the Glycemic Index measures the rate the conversion takes place.

Eating high-glycemic carbohydrates (ones that turn to sugary quickly) will hinder the fat burning process and will decrease energy levels. Here's why: When you eat high-glycemic carbs, your blood sugar levels soar ; when this happens your pancreas produces insulin. One of the roles of insulin is to keep your blood sugar levels regulated -but its also a storage hormone. When your sugars go up, your body produces the storage hormone to clear the excess sugars. Those sugars end up in fatty tissue. Ultimately, your gaining fat, because internally, your telling your body to store.

here's how it relates to energy levels: When you overproduce insulin, you clear the sugars out of your blood-the end result is that you are now hypoglycemic. What does that mean? Blood sugar levels are lower than they should be, "you crash" or get lethargic, and now your body craves sugars. So what next? You end up overeating , and the cycle continues

Formula 1 contains soy protein, dietary fibre, minerals and vitamins and fructose carbohydrates and  has a low Glycemic Index (15-20) and thus produces a steady release of energy into the system. It is also the best carbohydrate for weight loss

The Glycemic index...

is readily available, and tracks virtually every brand of every food. Some of the more common entries are listed below. Each entry is compared to glucose, if the rate that glucose converts to blood sugar equals 100. Numbers lower than 100 mean that food converts to blood sugar slower than glucose-and in terms of your mission to increase energy levels  and burn body fat, the lower the GI index the better.

SUGARY AND FIZZY DRINKS
AVOID CARBONATED DRINKS system does not respond well to carbon dioxide slows absorption
SUGAR is unhealthy.
SUGAR triggers a hormonal response which releases insulin. This stores the sugar. The body is put into STORAGE MODE at a time when the body needs to be in RELEASE MODE i.e. making energy available for the sport/activity. If too many carbohydrates then you will only STORE and never RELEASE
SUGAR slows hydration of the cells/muscles which need rehydrating. 124 Ways Sugar Can Ruin Your Health

The common obstacles dieters face when they try to lose weight:

1. Loss of good nutrition (protein, nutrients, fibre) as a result of dieting
2. Loss of energy (e.g. sofa becomes the sanctuary, leading to snacking. No energy to exercise)
3. Low metabolism resulting in slower weight loss
4. Cravings for snacks (especially carbohydrate ones)
and
5. Sensitivity to carbs, where relevant. (identified by body shape and eating habits)
Are you getting the right protein intake?

Glycemic Index Food List

Breads, Grains and Pasta
baguette-95
rice pasta,brown-92
instant rice-91
kaiser roll - 73
bagel -72
white bread -70
wholemeal bread -69
rye flour bread 64
macaroni cheese-64
hamburger bun- 61
pita bread-57
white rice -56
brown rice- 55
sourdough bread - 52
quinoa -53
linguine-50
multigrain bread- 48
converted rice -47
bulgur-48
macaroni-45
spaghetti, white -41
ravioli, meat filled-39
spaghetti, whole wheat- 37
spaghetti, protein enriched-27
barley  -25
Fruits
 
dates,dried-103
watermelon-72
pineapple-66
raisins-64
dried figs 61
apricots -57
mangoes-56
fruit cocktail-55
banana -53
kiwi fruit- 53
grapes- 52
canned peach- 47
orange -43
peaches-42
blueberries -40
plums-39
pear -36
apple -36
strawberries-32
raspberries-32
blackberries-32
dried apricots- 30
grapefruit-25
cherries-22
Snacks
 
rice cakes -82
pretzels- 81
jelly beans-80
waffles- 76
doughnut- 76
soda crackers - 74
corn chips -72
mars bars-68
ryvita -67
wheat crackers -67
rye crisp bread -63
power bar -57
popcorn -55
oatmeal cookies-55
*potato chips/crisps-54
*chocolate -49
banana cake-47
peanuts-14
Healthy snacks
Cereals
 
Rice Krispies-82
Grapenut flakes- 80
Cornflakes-77
Weetabix-77
Total -76
Puffed wheat-74
Cheerios-74
Shredded Wheat -69
Oatmeal-61
Mini Wheats (wholemeal)-57
Museli-56
Oatbran-55
Porridge, non instant-49
All Bran-42
Protein Shakes For Breakfast
 
Cakes/biscuits
Rice cakes-82
Wafer biscuits 77
Doughnut -76
Waffles-76
Ryvita -67
Croissant -67
Shortbread -64
Muffin (unsweetened)-62
Danish pastry -59

 

Potatoes, root crop
 
parsnips 97
**baked potatoes-83
instant potatoes- 83
chips- 75
mashed potatoes- 73
beetroot-64
new potatoes- 57
boiled potatoes- 56
sweet potatoes-54
yam-51
 
 
 
Vegetables
 
sweet corn- 55
green peas-48
carrots,cooked-39
green beans-15
peppers-15
spinach -15
tomatoes- 15
artichoke -15
asparagus-15
broccoli-15
cauliflower-15
celery -15
cucumber -15
lettuce -15
Legumes
 
Baked Beans-48
Chickpean,tinned-42
Haricot Beans-38
Chick peas-33
Butter beans-31
Lentils-29
Kidney Beans-27
Soy Beans-18
Dairy
 
*Ice cream-61
*Ice cream (low fat) 50
Milk, semi-skimmed-34
Chocolate milk- 34
Fruit yogurt, low fat-33
Milk-Skim-32
Milk -Fat-free-32
Soy Milk- 31
Milk, full fat -27
Yogurt, plain, unsweetened, low fat-14
 
Sugars
 
Maltose-105
Glucose-100
Honey-73
Sucrose-65
Table sugar-65
Lactose-46
Fructose-23
Beverages
 
Gatorade-78
Soft drinks,fanta-68
Colas-65

 

Fruit Juices

Orange juice-57
Cranberry Juice -56
Grapefruit juice-48
Pineapple juice -46
Apple Juice,unsweetened-41
Tomato Juice -38

Amounts based on 50 grammes of carbohydrate per serving

High Glycemic Index Food GI (more than 70)
Foods with GI index between 55 and 70 are considered intermediate
Low Glycemic Index Food (less than 55)
**low in calorie and nutritious foods
*high in empty calories
Additional Information:
Are you getting the right protein intake?
124 Ways Sugar Can Ruin Your Health

Article By Herbal Vitality

 

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