A printable glycemic index list of foods for weight management is currently being updated. Please check back soon. However, if you learn a few principles of low glycemic eating you will find that you can easily follow the low glycemic way of eating.
What you need to do is avoid the high glycemic index list of foods which are as follows:
all white foods including breads, pastries, muffins, doughnuts, bagels, biscuits, corn bread, croissant, baguettes, hamburger and hot dog buns, pancakes, cereals, crackers, cakes and tortillas.
all canned fruit, jams, jellies containing high fructose corn syrup and other high glycemic additives, most commercial brands peanut butter (use ones that contain only nuts,) soft drinks, box drinks and other commercial fruit drinks, sports drinks, gatorade.
white potatoes, white rice, processed foods in boxes, foods with sugar, high fructose corn syrup, frozen desserts, ice cream, candy, sugary snacks.
Let the low glycemic index list of foods guide your way of eating. Low glycemic foods are in their natural state. Plan your meals around fresh vegetables and fruits. Look at what's in season where you live if possible and let those foods dictate your menus for the week. They are foods for diabetic diets as well as to lose fat!
In addition to fresh vegetables and fruits, this list includes 100% whole grains in sprouted grains breads and tortillas, wholewheat tortillas, barley, quinoa, bulgur, eggs, fish, chicken, beef, pork, dairy products, raw nuts, seeds, oatmeal, 100% whole grain cereals, quinoa pasta, Barilla pasta, virgin, cold pressed olive oil, coconut oil, butter, only unrefined seed and nut oils.
Eating primarily low glycemic foods is essential to change your
lifestyle and the core of your Lifetime Fat Loss Low Glycemic Plan.
Here are the reasons to be interested in the glycemic index list of foods as a way of eating for life.
This is an amazing list of wonderful "side effects" just for eating the low glycemic way.
According to the University of Sydney, NSW, Australia and Harvard University glycemic index experts, the benefits of eating low glycemically are many. Using the low gi food list, You will not only be slender but far healthier.
lose and control your weight
increases the body's sensitivity to insulin
improves diabetes control
reduces your risk of heart disease
reduces blood cholesterol levels
reduces hunger and keeps you fuller longer
increases physical endurance
You will be losing fat and by increasing your insulin sensitivity you will be preventing type 2 diabetes! Eating according to the glycemic index list of foods and choosing the foods on the low glycemic food list will not only help you to maintain your optimum goal weight but will prevent heart disease and high cholesterol. These are the high fiber foods that are digested and metabolized more slowly, the low glycemic foods. Stay with the low glycemic index list of foods as much as possible.
At the bottom of this page you will see several articles which go into more detail about low and high glycemic foods. There is information about the low and high glycemic foods in every food group, portion control tips, a week's menu of low glycemic foods, how to read labels and even how to grocery shop for low glycemic foods. These are articles that give you important information about the healthiest way to eat and which foods to minimize.
Including the glycemic index list of foods, this is a food guide to your Lifetime Fat Loss Low Glycemic Plan.
If you do eat any of the moderate to high glycemic foods be sure that you pair them with ones from the low glycemic food list to reduce the high glycemic impact. Eat them with a salad with an olive oil and vinegar dressing which helps to minimize the glycemic affect.
Rule of thumb, the more processed the food, which includes most white foods, the higher glycemic it will be. This is because the nutrients are in the whole grain and the processing strips them out. Processed foods are loaded with preservatives that are high glycemic but they are not labeled as such. Learn how to read food labels so you can stay away from foods from the high glycemic index list of foods. The high glycemic foods elevate blood sugar and insulin and are quickly metabolized and digested.
They stimulate fat-storage and cause food cravings.
It is essential to eat low glycemic foods every 3 hours from the glycemic index list of foods, the same amount of calories just spread throughout the day.
Because if you eat a balanced snack of protein, carbohydrates and fats your body can sustain level blood sugar all day. An example would be 7 raw nuts (a serving,) 1 piece of fresh fruit (apple, stone fruit, orange, 1/2 cup berries,) 1 (6 oz.) glass of milk.
If this level of balance is maintained, the body will begin to ‘let go’ of fat. This tactic also lowers LDL cholesterol. Translation: You feel great and you are releasing fat - it doesn't get any better than this!
How do you know if your meals are biochemically correct? See Portion Control Tips for a list of low glycemic, "biochemically correct" snacks that will help you release fat.
Keep reading for more information on how to eat the low glycemic way for permanent fat loss!
List of Raw
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!
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 assessed 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
High fiber foods, grains and legumes creat a complete protein when served
together. You need to use the low glycemic grains!
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 (Omega-3 sources) in learning how to eat a healthy diet and even to lose body fat!
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? A sugar free dessert can be low glycemic with the right sweeteners.Hummus, Spices, Seasonings and Salsa
Nothing like hummus recipes with some fresh herbs, seasonings, and homemade dips and salsa to add some pizazz to your cooking and eating!Soups, Asian Cuisine, Protein Foods
This low glycemic index chart shows soups, Asian foods and the protein foods that do not raise your blood sugar.Learning How to Grocery Shop the Low Glycemic Way
This is the answer to a reader's question about the best strategy to shop for low glycemic foods in a super market!
How carbohydrate dense is the food you are eating? That's what counts.
Any list of acidic foods will have sodas at the top of the list. These drinks are high glycemic and fat storing drinks!More High Glycemic Foods
Here are more high glycemic foods listed that need to be avoided most of the time in order to maintain your fat loss.Daily Healthy Eating Plan
This is a week of menus for low glycemic eating.
Portion control is essential for good weight management. What is a serving size? Including are the low glycemic snack ideas.
Do you know what the hidden fat traps are in processed foods? This is a must read for knowing how to avoid that foods that lead to obesity and insulin resistance!Type 2 Diabetes
Type 2 diabetes can be managed and even reversed when you know what to do!Type 2 Diabetes Symptoms
Are you at risk for type 2 diabetes?Cinnamon and Weight Loss
Yes, cinnamon can greatly assist you in managing your weight by supporting low blood sugar and the regulation of fat metabolism.How To Stop Sugar Addiction
Are you addicted to sugar? Learn how to stop those cravings.Insulin Resistance
This is where you'll find an intensive, low glycemic program to reverse your insulin resistance.Insulin Resistance Diet
This is all the diet information you need for your Lifetime Fat Loss Low Glycemic intensive program to overcome insulin resistance and get healthy again!Causes of High Triglycerides
What are the causes of high triglycerides? Probably not what you think .... you have control and can make these changes!Metabolic Syndrome Symptoms
Do you think you have metabolic syndrome? It means that high blood sugar and high insulin have created a disturbance to your metabolic balance. You can take action to correct it.Burn Belly Fat
This is a fat blocker that really works to burn fat effectively. It stops the creation and growth of fat cells, burns belly fat and helps to control your appetite and lower your blood sugar!
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