Low Glycemic Foods: Super Healthy Whole Grains

Whole Grains, Breads, Cookies, Crackers, Cakes

Eating lots of super healthy, low glycemic foods on this glycemic index chart means that you are once and for all replacing fattening carbs with high fiber foods! The easiest low glycemic whole grains to eat are barley, bulgur, quinoa, oats and the sprouted grains. Instead of fat storing carbs in your diet you will be eating the low glycemic, complex carbohydrates. Most low carb diets do not make the distinction between the two types of carbohydrates. The low carb diets are not healthy diets. The low glycemic complex carbohydrates actually need to make up 55% of our diets. We need high carb diets but the healthy kind, the ones on this low glycemic food list.

What are carbohydrates? The fat storing high glycemic carbs are the white, starchy foods like highly refined, white flour breads, pastries, crackers and white potatoes. But not all starch is the same. White, highly refined carbohydrates are made up of the kind of starch that converts quickly to glucose (sugar) in your bloodstream. The carbs with the resistant starch are slow burning and keep your blood sugar low. They are the complex carbohydrates that are low glycemic and contain complex sugars (not refined) and fiber as in the fruits and vegetables, beans and whole grains.

We have listed the low glycemic foods that we know have been tested by the Glycemic Research Institute. They were found to NOT raise blood sugar levels. A whole grain that may not have been tested yet but is never the less low glycemic, is quinoa. Quinoa is a whole grain with resistant starch that also has high protein content. The whole grains, along with the fresh fruits and vegetables need to make up 55% of what you eat each day. The glycemic index chart below shows the whole grains that are high fiber foods, that are slow to digest and are low glycemic foods.

These whole grains are low glycemic foods and will NOT raise your blood sugar. The easiest ones to eat are barley, bulgur, quinoa and the sprouted grains. Barley and bulgur are cheap and readily available in most grocery stores. They are easy to cook and very flavorful. Look in low glycemic recipes for some recipes.

Your best choice for the low glycemic breads are the sprouted grains like the ones made by Ezekiel and Alvarado St. bakery. The nutrient value of the sprouted grains has been known for centuries but it's only in recent years that they have become readily available in this country again. Because the grain has been allowed to germinate, it is the least processed (most resistent starch) and is chock full of B vitamins, minerals and enzymes. This germinating process also produces Vitamin C. Sprouted grains are good for the colon because they encourage the growth of healthy bacteria. Sprouted grains will help to keep you regulated and your bowel healthy which also contributes to maintaining fat loss.

Plant fiber in whole grains helps to reduce fat in the blood and prevent hardening of the arteries. The whole grains contain no cholesterol and are low in saturated fat. Quinoa, rye and oats also clean the arteries. Unprocessed grains are an excellent source of niacin and they contain Vitamin E. There are many reasons to eat lots of these low glycemic foods including that they do not raise your blood sugar.

Flour

If you are going to be baking, the following flour and pancake mixes have been tested low glycemic by the Glycemic Research Institute.

Arrowhead Mills Stone Ground Whole Wheat Flour

Arrowhead Mills Pancake Mix

Carbolite Zero Carb Bake Mix (Pancake recipe is on the package.)

Ketogenics' Low Carb Pancake Mix

It is important to note that any flours made from whole grains with resistant starch will also be low glycemic foods. Quinoa is available as a flour and would be an excellent choice for baking or breading.

Daily Healthy Eating Plan

This is a week of menus for low glycemic eating. It includes the very important low glycemic snacks and even the number of calories per meal so you can strive to stay in the 1500 - 1800 range. The fats make it easier to eat less!

Glycemic Index List of Foods

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

High Fiber Foods: Delicious Grains and Legumes

There are extraordinary health benefits in eating high fiber foods including having 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

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.

Glycemic Load

Too much of a good thing can be a glycemic load and definitely high glycemic foods are a glycemic load.

Acidic Foods and the Bad Sugars

Any list of acidic foods will have sodas at the top of the list. These drinks are high glycemic and fat storing drinks!

High Glycemic Foods

Here are the high glycemic foods that need to be avoided most of the time in order to maintain your fat loss.

Controlling Food Cravings

Controlling food cravings means that you need to avoid the high glycemic foods on these lists! High glycemic sugars in foods stimulate the appetite and lead to food cravings.

Food Lovers Diet

Food lovers can celebrate good food and manage their weight at the same time!

Reading Food Labels

Find out where the fat traps are hidden! This is what leads to obesity and insulin resistance....