A printable glycemic index list of foods for weight management can guide your food choices and menu planning. When you learn a few principles of low glycemic eating you will find that you can easily follow the low glycemic way of eating.
It's the carbohydrate foods that affect blood sugar. Fats and protein do not. It's important to eat low glycemic carbs that are high in fiber and nutrients and avoid the starchy, more processed high glycemic carbohydrate foods.
This is the printable list of high glycemic foods:
all white foods including breads, pastries, muffins, doughnuts, bagels, biscuits, corn bread, croissants, baguettes, hamburger and hot dog buns, pancakes, most commercial breakfast cereals, refined flour crackers, cakes and refined 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 and fruit juices.
white potatoes, potato chips, white rice, processed foods in boxes, any foods with added sugar, any foods with high fructose corn syrup, frozen desserts, ice cream, candy, sugary snacks.
watermelon, bananas, overly ripe fruit, dates, prunes, raisins, pineapple.
beets, carrots, corn, parsnips.
sweetened almond, soy and coconut milks.
These foods stimulate fat-storage and cause food
Let the printable list of low glycemic 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!
When it comes to buying foods in a box or jar you will have to be good at reading labels. Rule of thumb is that there are no extra additives, no sugar and no corn syrup added to the food.
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 from the low glycemic food list above.
According to the University of Sydney, NSW, Australia and Harvard University glycemic index experts, the benefits of eating low glycemic foods are many.
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 foods on the low glycemic food list will not only help you to maintain your optimum goal weight but it will prevent heart disease and high cholesterol. These are the high fiber foods that are digested and metabolized more slowly, the low glycemic foods. Choose foods on the low glycemic index list of foods as much as possible.
At the bottom of this page you will see several articles 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 above, 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 or with protein which helps to minimize the glycemic affect.
It's 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. In other words, you can eat three small meals and two snacks.
Because if you eat low glycemic foods more frequently in balanced snacks of protein, carbohydrates and fats your body can sustain low blood sugar levels all day. An example of a biochemically balanced snack 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 low fat milk or almond milk.
If this level of low blood sugar balance is maintained, the body will begin to ‘let go’ of fat. This tactic also
lowers LDL cholesterol. You feel great and you are releasing
fat - it doesn't get any better than this! Understand that this is a slow process but when you eat the right foods and exercise every day it is a permanent change.
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.
Remove the foods from the high glycemic index list of foods from your life and plan your shopping and meals around the low glycemic index list of foods. If you need ideas for how to cook go to low glycemic recipes.
Keep reading for more information on how to eat the low glycemic way for permanent fat loss!
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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