Glycemic Index Food List
Glycemic Index Food List
You’ve probably heard of it before, especially if you have diabetes. The glycemic index list is becoming very popular for losing weight quickly, it’s not just for people who need to control their insulin levels anymore. First let me explain what the glycemic index is, then I’ll provide you with a free glycemic index list for losing up to 30lbs in the next 60 days.
What Is The Glycemic Index
The glycemic index is a revolutionary rating system that tells you how fast a certain carbohydrate will effect your insulin levels. This is very important if your goal is weight loss. But more than that, by learning about the glycemic index you may also discover the untold benefits it has for your health, including reducing your risk of developing and preenting diabetes especially type 2 diabetes, high triglyceride levels, as well as reducing your risk of heart disease.
In a nutshell, you want to choose foods that avoid large spikes in your insulin levels.
The glycemic index is a way to rank foods according to the effect they have on our blood glucose levels. This is especially true in regards to carbohydrates.
Basically, the glycemic index ranks carbohydrates on a scale of 0 to 100, and it’s based on how they can raise your blood sugar levels after you eat. Foods with a higher levels get digested faster and spike your blood sugar levels causing you to store fat. Foods with lower GI levels get digested at a slower rate and are more likely to be sent to your muscles for energy instead of being stored as fat.
This type of diet was created by doctors for diabetics, but many people are now using it shed fat fast. How fast, Lisa a client of mine lost 33lbs in just 60 days. She used a modified version of this diet called The Rapid Fat Loss Diet along with 10 minutes of exercise. Read her story here.
What’s The Glycemic Index List?
In case you didn’t know not all carbohydrate are created equal, in fact they react very differently in our bodies. The glycemic index or(GI)is a ranking system for carbohydrates and how they effect your blood sugar levels. Eating low GI carbs – the ones that have very little effect on your insulin levels is the secret to not only losing weight fast but, it can also prevent heart disease and diabetes.
Here Are The Benefits of the Glycemic Index?
If all you eat are high GI foods you will never reach your weight loss goals. You should Switch to eating lower GI carbs that slowly trickle glucose into your blood stream this keeps your energy levels steady without the ups and downs and they also make you feel fuller between meals.
* Low GI diets help you lose weight fast
* Low GI carbs can help to management diabetes
* Low GI carbs can lower your risk of heart disease
* Low GI carbs will lower your cholesterol levels
* Low GI carbs can help with the symptoms of PCOS
* Low GI carbs reduce hunger and keep you full longer
* Low GI carbs can increase your endurance
* High GI carbs the only time you should eat high GI carbs is after exercising to help re-fuel your carbohydrate stores
FREE Glycemic Index Food List
|
Protein |
Low GI Carb |
Low GI Fruit |
Vegetable |
| Egg/egg whites | Oatmeal old fashion | Peach fresh or canned | Broccoli |
| Lowfat cottage cheese | Buckwheat | Pear fresh or canned | Cabbage |
| Skim Milk | Sweet potatoes | Plum | Carrots |
| Protein Powder | Yams | Prunes | Cauliflower |
| Chicken breast | Brown rice | Strawberries | Corn |
| Turkey breast | Beans (black, kidney) | Apple | Green peas |
| Lean ground turkey | Lentils | Apricots, dried | Green beans |
| Lean Ground beef | Muesli, toasted cereal | Apricots, fresh | Asparagus |
| Lean ground pork | All brand cereal | Banana | Bell peppers |
| Top round steak | Stone ground bread | Cherries | Lettuce |
| Top sirloin steak | Pumpernickel bread | Grapefruit | Mushrooms |
| Lean ham | Whole wheat pasta | Grapes green | Onions |
| Tuna | Spaghetti, white | Orange | Cucumber |
| Shrimp | Rye bread | Mango | Sprouts |
| Crab | Sourdough bread | Papaya | Alfalfa |
| Lobster | Wild rice | Fruit cocktail canned | Collard greens |
| Salmon | Bulgur | Kiwi | Tomatoes |
| Lean ham | Rice vermicelli | Pineapple fresh | Spinach |
| Tofu | Basmati rice | Raisins | Radish |
|
Low GI Snack Foods For Your Cheat Day |
|||
| Ice cream, premium French vanilla | Carrot muffin | Sponge cake |
|
| Angel food cake | Cashews | Waffles |
|
| Blueberry Muffin | Corn chips | Oatmeal cookies |
|
| Bran muffin | Peanuts | Social tea biscuits |
|
| Pancakes | Potato chips |
|
|
| Pound cake | Popcorn | ||
