Low Glycemic Foods: Super Healthy Whole Grains

low glycemic foods

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 carbohydrates with high fiber foods!   The best low glycemic whole grains to eat are rye, 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 carbohydrate diets are NOT healthy diets. The low glycemic complex carbohydrates actually need to make up half of our diets.   They belong in a diabetic diet because they are diabetic foods.   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.   These are good for all diet plans especially the sprouted grains.

     Quinoa is a whole grain with resistant starch that  has high protein content.

     The whole grains, along with fresh fruits and vegetables need to make up at least half of what you eat each day.   If you have a lot of weight to lose do not eat them every meal and not for your evening meal.   The glycemic index chart below shows the whole grains that are high fiber foods, that are slow to digest and are also low glycemic foods.

100% sprouted whole wheat bread (Ezekiel's is excellent) multi 7 - 9 whole wheat bread oat bran bread sprouted wheat pita bread
barley 100% stone ground whole wheat crackers Breton wheat crackers rye crisp bread
stoned wheat thins buckwheat kasha 100% sprouted wheat bagel Braunschlaggar European Style Rye Bread
bulgur rye pumpernickel bread rye bread (rye must be first ingredient) rye, coarse European style or rye kernal, 100% whole grain
100% stoneground whole wheat pumpernickel, whole grain Ak-Mak 100% stone ground whole wheat cracker Bran-a-Crisp crackers
Alvarado Farms 100% sprouted wheat bread Alvarado Farms 100% sprouted wheat bagel Shiloh Farms 100% whole grain sprouted or cracked wheat sourdough bread oats

     This list of high fiber foods are low glycemic foods and will NOT raise your blood sugar. The ones with the lowest glycemic index are rye, barley, bulgur, quinoa and the sprouted grains.   However, all whole grain breads and crackers will have at least a low moderate index. 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 sprouted grains like the ones made by Ezekiel, Alvarado St. Bakery and Food For Life.    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.

     If you can't find the sprouted grains at least eat the 100% whole grain, wholewheat breads.   The more grains and seeds they contain the better.




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.

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

     Healthy salads, especially when you add omega 3 sources or foods with resistant starch, are a great low glycemic meal.

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

      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.

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

     You can rely on low glycemic sweeteners for baking great desserts and in anything you want sweet.

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

     It's the carb density that counts too.

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.

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.



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