Pine Apples

We have learned that high glycemic food choices can have a profound effect on blood sugar levels. High blood sugar, or glucose, is converted to fat if the glucose cannot be used by the body's cells. We also learned that by combining high glycemic food choices with low glycemic food choices or by combining with fats and/or proteins in the same snack or meal lowers the effect on blood sugar. For instance, a bowl of oatmeal has a high glycemic value but provides the benefits of fiber and nutrients. By adding some chopped nuts, low fat milk and perhaps some whole berries, you have a rounded meal with the fat, fiber, protein and daily nutritional intake that makes this combination a weight management program winner!

Here are some real-world examples of food items and where they appear on the Glycemic Index

High GI Food Examples

Breads - white, whole wheat, cornbread and virtually all baked goods

Pasta - All pasta is high GI but especially the larger sized pastas such as ziti, penne, lasagna, rigatoni, etc.

Cereals - Oats, corn, rice, millet and most dry sweetened cereals 

Vegetables - Corn, Beets, Carrots, Potatoes (especially white potatoes and all products made from white potatoes such as potato flour products, instant or fresh mashed potatoes, French Fries, hash browns, baked potatoes, potato skins, potato)

Fruits - Watermelon, raisins, cantaloupe and almost all tropical varieties such as mangos, banana, pineapples, etc., canned fruits with juice or sweetened

Snacks - Any corn products, pretzels, rice cake, honey, jams and jellies, ice cream 

Alcohol - Beer, liquor, wine (except for red wine in moderation of no more than 1 -2 glasses daily)

Others - Sugar-sweetened foods, hidden sugar sources like honey, molasses, corn syrup and its diet-unfriendly cousin, high fructose corn syrup, soft drinks, fruit juices, sweetened beverages like iced tea, milk (lactose)

Low GI Food Examples

Breads - Pumpernickel, rye, sourdough

Grains - Barley, Lentils, wild rice, bulgur, kasha

Pasta - Thin versions like angel hair, thin spaghetti, linguine

Cereals - Rice bran, any whole grain & unsweetened versions, high-fiber bran cereals

Vegetables - All except those listed above on the High GI List

Fruits - Cherries, grapes, apples, peaches, plums, strawberries, oranges, dried apricots

Snacks - Cheese, lean luncheon meats, nuts, olives, pickles

Protein Foods - Peanut butter (unsweetened), beans, legumes, eggs, soy or low-fat dairy products

Others - Low fat yogurt, artificially sweetened foods and beverages

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Too often, we do not think about the value of the foods we take just as long as we relieve our hunger pangs. This is especially true for those of us who live a fast-paced life, busily going from one responsibility to the next on automatic pilot mode, without much though on what we eat or how we eat it.

Before we know it, we have gained unwanted weight, we are experiencing mood swings and we sometimes feel lethargic or out of sorts. A Glycemic Index List can help us determine which foods to take and which ones to avoid to get the highest nutritional value of the foods we eat and also provide us with better health and all-around well-being.

Based on studies conducted by the Stanford Center for Research in Disease Prevention, the following Glycemic Index List can provide us with optimum health and general well-being.

FOODS TO TAKE

• Lean meats-beef, pork, lamb with the fats taken out
• Chicken - skin taken out
• Seafood - mussels, oysters, lobsters
• Fish - frozen and canned are okay
• Vegetables - artichokes, asparagus, bean sprouts, broccoli, cabbages, raw carrots, cauliflower, peas, radishes, onion, olives, radishes, soybeans, tomatoes
• Fruits - apples, apricots, berries, grapes, grapefruits, kiwi, melon, orange, papaya, pear, pineapples, watermelon, cherries, cantaloupe
• Breads and Cereals - whole grains, wheat, rye, multi-grain, oats, rice bran
• Starch - whole-wheat pastas, brown rice, couscous, lentils
• Dairy - low-fat or fat-free cheese, low-fat cottage cheese, egg whites, low-fat milk, tofu, low-fat/sugar-free yogurt
• Beverages - water, coffee without sugar and cream, diet colas, sugar-free drinks, tea without sugar

FOODS TO AVOID

• Bacon
• Fatty meats
• Fried chicken with skin
• Duck
• Fish sticks
• Hotdogs
• Liver
• Liverwurst
• Canned fish/seafood in oil
• Vegetables - avocado, beets, cooked carrots, corn, olives in oil, parsnips, sweet pickles, potatoes
• Fruits - bananas, preserved fruits, coconut, dates, dried fruits, fruit juices, mangoes, marmalade, raisins
• Breads and Cereals - bagels, biscuits, white bread, chips, cookies, croissants, pastries, muffins, popcorn, rolls, waffles, non-whole wheat tortillas, cakes
• Starch - baked or re-fried beans, ramen noodles, white pasta, pretzels, white or fried rice, soups unless vegetable broth, taco shells
• Dairy - cheese not included in Foods to Take, cream cheese, frozen yogurt, ice cream, sorbet
• Beverages - alcoholic drinks, all types of sweetened drinks

Taking into consideration all the types of foods in the Glycemic Index List that are okay for us to take will help lower our blood sugar particularly if we are suffering from diabetes, manage our weight, and reduce the possibility of heart diseases.

We can place our own Glycemic Index List within easy sight in our kitchens so we can be guided accordingly.

Please click these links if you want to know more about glycemic index list or printable grocery lists in general.

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Knowing more about low glycemic fruits is important if you want to follow a low glycemic diet. Such fruits can help your body in preventing it from absorbing blood sugar in a quick manner. They are able to do this because the fiber that is present in such fruits helps in the slow absorption of blood sugar.

Foods can be classified with the help of the glycemic index according to how quickly they release glucose into the blood. So obviously any food that has a high glycemic index will release glucose into the blood more quickly compared to other food that has a lower glycemic index. Low glycemic fruits are one of the main components of the food groups that are needed by us to control glucose intake into our blood. One in every third person world over is suffering from diabetes. This is a lifestyle disease that has afflicted people of all ages and has no cure.

I hope you have not been ignoring the importance of these fruits till now. This is because the glycemic index has helped many people in reducing the chances of getting diabetes. It has also helped them to maintain a proper energy balance in their bodies. This in turn has helped them to have a more healthy life compared to before.

Fruits like rhubarbs and cantaloupes have glycemic index values below 20. On the other hand, fruits like bananas, grapefruits, guavas, cherries, lemons, papayas, apples, kiwis, oranges, plums, tomatoes, strawberries, peaches, limes, raspberries, fresh apricots, tangerines, cranberries and blackberries lie in the glycemic food group that has values ranging between 20 and 60. Lastly fruits like figs, grapes, pears, pineapples, mulberries, prunes, mangoes, pomegranates, watermelons and blueberries all have glycemic index that is over 60 in value. Even dry fruits have values higher than 60.

Now that you are aware of the glycemic index values of all the important fruits, you can choose wisely all low glycemic fruits for your diet. Prepare a nutritious and healthy meal at home and you will see that your blood sugar levels are in control and so is your cadio-vascular system. Are you curious about how many of these foods are in your diet. Please visit us at http://www.glycemicindexhome.info/ for more information absolutely free to you.

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