|
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. But its also important to focus on whether you are
getting the
right protein intake? Simple rule would be to focus on getting protein
into every meal. 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 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.
- Are you
getting the right protein intake? Cereals and toast for breakfast,
sandwich for lunch, carbohydrate snacks through the day and pasta for
dinner?!
My diet had been almost all carbs i had no nutrition going into my body"
Glycemic Index Food List - High Medium and
Low
|
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
- linguine-50
- multigrain bread- 48
- bulgur-48
- converted rice -47
- 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
- apricots -57
- mangoes-56
- fruit cocktail-55
- banana -53
- kiwi fruit-53
- grapes -52
- canned peach 47
- orange -43
- peaches-42
- plums-39
- pear -36
- apple -36
- 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
|
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-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
- Orange juice-57
- Grapefruit juice-48
- Pineapple juice -46
- Apple Juice,unsweetened-41
|
|
|
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
Article By Herbal Vitality
|
|
|
