Controlling food cravings requires that you eliminate all the high glycemic foods on our high glycemic food list.
The reason is that food cravings are signs of high blood sugar.
High glycemic foods raise your blood sugar! Work on controlling food cravings one day at a time by removing the temptation from your home and avoiding the high glycemic foods everywhere else. It's a process that takes time but the rewards are so worth it in losing fat, increasing your energy and improving your overall health.
High glycemic foods send your blood sugar sky rocketing which feels like an immediate energy boost but lets you down hard later. They do NOT create that sustainable energy you need to get you through the day. They do not even satisfy your hunger for that long! On the contrary sugary foods stimulate your appetite.
They taste good and seem to fill a need in the short term but within a couple of hours you are hungry again. Sometimes you are ravenously hungry. In fact, high glycemic foods set you up to crave MORE high glycemic foods. Controlling food cravings starts with removing the high glycemic foods from your daily eating plan.
They create FAT STORAGE.
Sweet foods and other high glycemic foods like pastries and white breads are highly addictive in the same way that salty foods are. Not to worry....these food cravings go away when you eat primarily low glycemic foods. The food cravings are simply the signs of high blood sugar. High blood sugar means excess insulin which leads to all sorts of serious health problems.
Controlling food cravings means that you need to avoid the high glycemic foods on this high glycemic food list. Yes, these foods are addictive but believe it or not when you start avoiding them and eating more low glycemic foods, especially raw fruits and vegetables, the cravings DO go away.
Below are more high glycemic foods that stimulate the appetite and lead to food cravings and overeating. Most beans are low glycemic. These are the only ones to avoid. What causes food cravings are nutrient deficiencies and too much of the high glycemic sugars in the diet. 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.
|black bean soup, canned||broad beans||fava 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. Most beans are great even if you're concerned about extra weight. These, however and the soup, metabolize too quickly into sugar so they are high glycemic foods and must be avoided as you begin controlling your food cravings.
|millet||white rice||white flour||corn flour|
The glycemic response of white 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 have a glycemic index of 79 which is a moderate glycemic response. If you eat it with meat and vegetables you will lower the glycemic response even more.
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.
Commercial salad dressings and sauces are to be avoided unless they are on the printable low glycemic list and 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 low glycemic sweeteners list in Sugar Free Desserts.
High protein pasta is low glycemic and an excellent food choice but you need to 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 so that you are controlling food cravings.
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 to further reduce the glycemic impact.
All processed meats are to be avoided.
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.
|chocolate milk that contains sugar or corn syrup||instant pudding mixes||tapioca||parmesan cheese that is grated in a can|
|sweetened condensed whole milk, regular non-diet version||sweetened commercial whipped cream||soymilk unless it says unsweetened|
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 pay close 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 see 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 do NOT buy it! 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. The most significant thing you can do in controlling food cravings is eliminating the hidden sugars from your diet and reducing or eliminating most of the high glycemic foods. To make sure you are not buying processed foods with these hidden "fat traps" be sure to read Reading Food Labels.
|MSG||artificial dyes||Anything you don't recognize as a food|
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 are going to fudge a little go for the sugar rather then the high glycemic additives. Sucrose has a little lower glycemic index than the maltodextrins and other high glycemic sugars.
The meaning of food cravings is that your insulin is high due to sugar and/or hidden high glycemic additives. These are signs of high blood sugar. Food cravings will go away - I promise - as you gradually reduce and eventually eliminate most if not all high glycemic foods from your life. Once your blood sugar is under control you won't even think about these addictive foods.
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.
To lose fat permanently, for a lifetime, controlling food cravings by eating to lower your blood sugar IS one of the most significant changes you can make!
More high glycemic foods to be eliminated.
The glycemic index list of foods includes foods that lower blood sugar and help you to lose fat!Portion Control Tips
This is the essential guide to figuring out serving sizes and what makes a low glycemic snack. You need to be eating these every 3 hours!List of Raw Foods
This list of raw foods contains fruits and vegetables that are a powerhouse of nutrients and they are low glycemic, meaning you can eat as much of them as you desire!Omega-3 Sources in Healthy Salads
Healthy salads, especially when you add omega-3 sources or foods with resistant starch are a great low glycemic meal. These are fat burning foods and are low on the glycemic index.Low Glycemic Foods: Super Healthy Whole Grains
Eating lots of super healthy low glycemic foods means that you are once and for all replacing the fat storing high glycemic carbs in your diet with the low glycemic complex carbohydrates.High Fiber Foods: Delicious Grains and Legumes
There are extraordinary benefits in eating fiber rich foods that include a lifetime of fat loss!Low Carb Pastas and Cereals
Great news for pasta lovers....you don't need low carb pasta because pasta is low glycemic!Good Fats
You need to look to the good fats (essential fatty acids) in learning how to eat a healthy diet and even to lose body fat! Calcium Rich Foods
Taking a look at dairy products and just how these calcium rich foods affect the glycemic index chart...Sugar Free Desserts and the Good Sugars
Sugar free desserts that taste good? Is a sugar free dessert a low glycemic recipe? Yes!Soups, Oriental Cuisine, Protein Foods
This low glycemic index chart shows the soups, the oriental cuisine and the protein foods that do not raise your blood sugar.
Too much of a good thing can be a glycemic load and definitely high glycemic foods are a glycemic load.Acidic Foods: High Glycemic Sugars
Any list of acidic foods will have sodas at the top of the list. These drinks are high glycemic and fat storing drinks!Food Lovers Diet
Food lovers can celebrate good food and manage their weight at the same time!
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