Controlling Food Cravings - More High Glycemic Foods to Avoid

The meaning of food cravings is that you are eating too many high glycemic foods. Controlling food cravings means that you need to avoid the high glycemic foods on these lists! High glycemic sugars in foods stimulate the appetite. Not so much in the grains and beans but the dairy foods below are full of the high glycemic sugars that stimulate the appetite and lead to food cravings and overeating. What causes food cravings are nutrient deficiencies and too much of the high glycemic sugars in the diet. See acidic foods for a list of these sugars. All of these high glycemic foods will raise your blood sugar and lead to fat storage! In controlling food cravings by eliminating these foods you will also reduce fat storage.

Beans

Some of the high glycemic, high fiber foods are healthy for some people but not for those of us who need to maintain fat loss. They metabolize too quickly into sugar so they are high glycemic foods and must be avoided.

Grains

The glycemic response of rice can be as high as 135, depending on amylose content and cooking time. White, sticky rice has the highest glycemic response and should be avoided. As I have written elsewhere about rice in High Fiber Foods, amylose is resistant starch which means it has a low glycemic response. Look for the amylose content in rice. The lower the amylose content, the higher the glycemic response of the rice. The longer you cook the rice the higher the glycemic response. High amylose, parboiled rice is lowest. Some of the brown, unrefined rices are 79 which is a moderate glycemic response. If the rice has been chilled as in rice rolls or sushi, it becomes resistant starch and has a lower glycemic reponse. Rice drinks, rice cakes, white rice and the commercial rices like Rice A Roni are to be avoided.

Now for the general information and tips about miscellaneous high glycemic foods that you will do well to eliminate from your healthy eating plan. The meaning of food cravings is that you are eating too many of these foods and you are not getting enough of the nutrients you need. See good nutrition and the traditional Mediterranean diet.

Commercial salad dressings and sauces are to be avoided unless they are on the good fats list or are known to have no high glycemic sweeteners and additives. Read the labels. If all the ingredients are foods in their natural state and have no high glycemic sweeteners or chemical additives then the dressing or sauce is low glycemic.

AVOID ALL BREADS that are not listed in low glycemic foods or high fiber foods. In general avoid all white foods (except cauliflower and cheese) and processed foods.

Avoid all sweeteners unless they are on the "good sugars" list in sugar free desserts.

Avoid all canned pasta and canned noodles with or without sauces. Avoid gnocchi, macaroni and cheese, rice pasta and vermicelli, Spaghetti O's and overcooked pasta.

Pizza that has a thin, crispy crust has a reasonably low glycemic response but the LPL fat-storing (enzyme)and the insulin response of pizza is high according to the Glycemic Health Institute. Limit your portion to one piece with no meat, just plain cheese. Add a salad with oil and vinegar dressing (2t.: 4:t.) to further reduce the glycemic impact.

All processed meats are to be avoided.

Controlling Food Cravings and Dairy

Yes, these dairy products are sources of calcium but there are much better sources listed in calcium rich foods. These aren't particularly healthy sources for anyone and especially those of us who want to maintain fat loss. Controlling food cravings means you need to avoid these.

Controlling Food Cravings and Ice Cream and Frozen Desserts

Ice cream, sorbets and frozen desserts are often a problem when they are low fat. That's because their ingredients are high glycemic. Read the label and especially pay attention to the first ingredient which is the largest amount in the product. When you have sugar or high fructose corn syrup first and the protein or milk solid is the fourth ingredient, it will be a high glycemic product. What you want to look for is the protein, milk, being the first ingredient and no corn syrup. That would be a more moderate glycemic dessert. If you see maltodextrins, glucose, glucose polymers, corn syrup, maltose or dextrose as the first ingredients then you have a high glycemic product. Controlling food cravings means it is best to avoid the high fat frozen desserts as well.

According to the Glycemic Research Institute, Dairy Queen soft desserts are primarily made from high glycemic sucrose and corn syrup. Commercial dessert toppings are generally high glycemic. Control food cravings by eliminating the "bad sugars" from your diet and reducing or eliminating most of the high glycemic foods. See acidic foods for more information on the high glycemic sugars.

Controlling Food Cravings and Food Additives

Additives are in most commercially/highly processed foods to enhance the flavor, preserve freshness or increase sweetness. These are best to avoid for health purposes and also to maintain your fat loss. If you occasionally indulge read the label carefully. Sucrose is a little lower glycemic than the maltodextrins and other bad sugars.

If you have a particular commercial food you love you can call the manufacturer and ask him/her to have the food tested for it's glycemic index. If we are to become truly healthy in this country we need to demand higher quality foods that do not contribute to our weight gain. Ask the manufacturer to contact the coordinator of food testing for the Glycemic Research Institute at Glycemic Solutions, 727-894-6900. Glycemic Index Testing.

Go from Controlling Food Cravings back to the Glycemic Index List of Foods.