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- Thread starter dacres
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i am assuming you mean foods low on the glycemic index
so i hope this helps....
High glycemic foods could quite possibily be the #1 cause of obesity and bodyfat elevation, aside from glutony of course. When you eat foods that contain carbohydrates(pasta, rice, cereal, candy, fruit drinks...) your blood-glucose levels begin to rise and your pancreas responds by secreting insulin(a hormone) which your body uses to suck up these carbohydrates for energy in the muscle cells and the remainder is stored in your fat cells. The higher your insulin level or blood-sugar ratios are, the more fat your body will store.
How do I keep my insulin levels low without eliminating carbohydrates from my diet? You can lower the glycemic index of a food by
1)Combining fats and proteins with your carbohydrates
2)Eating the fats and proteins before you consume the carbohydrates will be even more effective.
3)Eating foods that are low on the "Glycemic Index".
Look for foods that are below 60 and try to avoid foods that are higher. If you have a medium or slow metabolism I would keep the number below 50. The core of your diet should be low glycemic. But every so often don't be afraid to tickle your sweet tooth.
Bakery Products
Cake, sponge 46-48 Cake, banana, made with sugar 49 pound cake 54-56 Pizza, cheese 63 Muffins 64 Bran muffin 60 Danish 59 Fruit bread 47 flan 68 angel food cake 69 Croissant 70 Donut 79 Waffles 76-80
Beverages
Soy milk 31 Soft drink 71 apple juice 42 orange juice 45-57 pineapple juice 48 grapefruit juice 50
Breads
Bürgen Soy Lin 20 Bürgen Oat Bran & Honey Loaf 31 Barley kernel bread 40 Rye Kernel bread 48 Oat bran bread 50 Mixed grain bread 50 Pumpernickel 49-52 Whole grain rye bread 42 Bulger bread 55 Linseed rye bread 57
Pita bread, white 78-60 Rye flour bread 64-67 Rye, whole 50 Stuffing 75 Semolina bread 67 Oat kernel bread 68 Barley flour bread 69 Melba toast 71-73 Wheat bread, white 74 Whole Wheat Bread, 72-75 Tortilla, corn 70 White Bread, 69-95 Bagel, white 75 Wheat bread, gluten free 94 Kaiser roll 73 French bread 96 French baguette 99
Breakfast Cereals
Rice Bran 20 All-bran 44 Special K 54-56 Oat Bran 55-57 Bran chex 59 Corn chex 83 oat meal 49-53 Instant Oatmeal 66 Muesli 58-66 Porridge (oatmeal) 64 Nutri-grain 66-69 Grapenuts 67-70 Grapenuts flakes 80 Shredded Wheat 67-72 Cream of Wheat 66-73 Puffed Wheat 74-77 Cheerios 74-77 Corn Bran 75-78 Total 76-80 Life 66 Cocopops 80 Rice Krispies 82-85 Puffed rice 90 Cornflakes 80-87 Crispix 87-91 Rice Chex 89-93
Cereal Grains
Barley, pearled 26 Rye 35 Buck wheat(kasha) 54 Wheat, whole 41 Wheat kernels 43 Bulgur 47-50
Rice, parboiled 47-50 Barley, cracked 53 Wheat, quick cooking 56 Buckwheat 54-57 Sweet corn 5-57 Rice, brown 56-66 (long grain brown or basmati) Rice, wild 59 Rice, white 61-88 White rice, high amylose 59 Barley, rolled 69 Taco shells 71 Cornmeal 68-72 Millet 71-75 Hominy 40 Tapioca 84 Rice, instant, boiled 6 min. 85-93
Cookies
Oatmeal 55-58 Rich Tea 56-58 Shortbread 64-66 Arrowroot 69 Graham 74-77 Vanilla wafers 77
Crackers
High Fibre Rye Crispread 68 Breton Wheat Crackers 70 Wheat Thins 68-70 Water Crackers 72-74
Kavli Norwegian 71 Rice Cakes 77-80 Puffed Crispbread 85 Saltine 72 Rye 63
Dairy Foods
Yogurt, low fat, artificially sweet 15 Milk, full fat 27-34 Milk, skim 32-34 Yogurt, low fat, fruit sugar sweet 34 Milk, chocolate, sugar sweetened 34-36 Ice Cream 61-64 Ice Cream, low-fat 50
Fruit
Cherries 23 Grapefruit 26 Apricots, dried 30-35 Pear 34-39 Apple 39 Plum 24-40 Peach 26-44 Orange 40-46 Grapes 43-50 Tomato 38 Strawberries 32 Kiwi 52-55 Banana, ripe 56-62, unripe 30 Fruit cocktail 55 Mango 57
Apricots, fresh 60 Canned apricot 64 Raisins 64-66 Cantaloupe 65-68 Pineapple 66-69 Watermelon 72-76
Legumes
Soy beans 18, canned 15 Lentils, red 26 Beans, dried 29 Lentils 30 Kidney beans 27-31, canned 52 Split peas, yellow, boiled 33 Lima beans, baby, frozen 32-34 Garbanzo beans 34, canned 44 Navy beans 39 Pinto beans 40-42, canned 47 Fava beans 80 Chick Peas 33-36, canned 42 Brown 38 Black beans 30 Black-eyed beans 43 Romano beans 47 Baked beans, canned 50-68 Lentils, green, canned 54
Pasta
Spaghetti, protein enriched 28 Fettuccine 34 Vermicelli 35-37 Vermicelli, rice 58 Angel Hair 45 Star pastina 39 Spaghetti, white 43-50 Macaroni 46, w/cheese 64 Linguine 47 Instant noodles 49 Gnocchi 68 Pastas:brown rice 92
Pastas, refined 65 Whole wheat spaghetti, 42-45 Spaghetti, durum 57 Couscous 68 Rice pasta, brown 96
Root Vegetables
Carrots 51-92 Yam 51-53 Sweet potato 54-56 White Potato 70 Beets 66 Potato, steamed 68 Rutabaga 75 Potato, mashed 73-76 Potato, new, boiled 57 French fries 75-78 Potato, instant 84 Parsnips 97-101
Snack Foods
Peanuts 10-15 Jams and marmalades 51 Chocolate 51 Peanut M&M’s 32 Potato chips 51-55 Popcorn 56-58 Mars Bar 66 Life Savers 73 Corn chips 70-77 Jelly beans 82-83 Pretzels 85
Soups
Tomato Soup 39 Lentil soup, canned 46 Split pea soup 63 Black bean soup 67 Green pea soup, canned 69
Sugars
Agave Nectar 10 Fructose (twice as sweet as sucrose) 20-23 Lactose 47 Honey 61-87 High fructose corn syrup 65 Sucrose 59-67 Glucose 100 Maltodextrin 110 Maltose 110
Vegetables
Peas, dried 23 marrowfat, dried 41 Peas, green 50 Corn 55-60 Sweet corn 57-59 Pumpkin 78 Beets 64
i know that will help get her on the right track
so i hope this helps....
High glycemic foods could quite possibily be the #1 cause of obesity and bodyfat elevation, aside from glutony of course. When you eat foods that contain carbohydrates(pasta, rice, cereal, candy, fruit drinks...) your blood-glucose levels begin to rise and your pancreas responds by secreting insulin(a hormone) which your body uses to suck up these carbohydrates for energy in the muscle cells and the remainder is stored in your fat cells. The higher your insulin level or blood-sugar ratios are, the more fat your body will store.
How do I keep my insulin levels low without eliminating carbohydrates from my diet? You can lower the glycemic index of a food by
1)Combining fats and proteins with your carbohydrates
2)Eating the fats and proteins before you consume the carbohydrates will be even more effective.
3)Eating foods that are low on the "Glycemic Index".
Look for foods that are below 60 and try to avoid foods that are higher. If you have a medium or slow metabolism I would keep the number below 50. The core of your diet should be low glycemic. But every so often don't be afraid to tickle your sweet tooth.
Bakery Products
Cake, sponge 46-48 Cake, banana, made with sugar 49 pound cake 54-56 Pizza, cheese 63 Muffins 64 Bran muffin 60 Danish 59 Fruit bread 47 flan 68 angel food cake 69 Croissant 70 Donut 79 Waffles 76-80
Beverages
Soy milk 31 Soft drink 71 apple juice 42 orange juice 45-57 pineapple juice 48 grapefruit juice 50
Breads
Bürgen Soy Lin 20 Bürgen Oat Bran & Honey Loaf 31 Barley kernel bread 40 Rye Kernel bread 48 Oat bran bread 50 Mixed grain bread 50 Pumpernickel 49-52 Whole grain rye bread 42 Bulger bread 55 Linseed rye bread 57
Pita bread, white 78-60 Rye flour bread 64-67 Rye, whole 50 Stuffing 75 Semolina bread 67 Oat kernel bread 68 Barley flour bread 69 Melba toast 71-73 Wheat bread, white 74 Whole Wheat Bread, 72-75 Tortilla, corn 70 White Bread, 69-95 Bagel, white 75 Wheat bread, gluten free 94 Kaiser roll 73 French bread 96 French baguette 99
Breakfast Cereals
Rice Bran 20 All-bran 44 Special K 54-56 Oat Bran 55-57 Bran chex 59 Corn chex 83 oat meal 49-53 Instant Oatmeal 66 Muesli 58-66 Porridge (oatmeal) 64 Nutri-grain 66-69 Grapenuts 67-70 Grapenuts flakes 80 Shredded Wheat 67-72 Cream of Wheat 66-73 Puffed Wheat 74-77 Cheerios 74-77 Corn Bran 75-78 Total 76-80 Life 66 Cocopops 80 Rice Krispies 82-85 Puffed rice 90 Cornflakes 80-87 Crispix 87-91 Rice Chex 89-93
Cereal Grains
Barley, pearled 26 Rye 35 Buck wheat(kasha) 54 Wheat, whole 41 Wheat kernels 43 Bulgur 47-50
Rice, parboiled 47-50 Barley, cracked 53 Wheat, quick cooking 56 Buckwheat 54-57 Sweet corn 5-57 Rice, brown 56-66 (long grain brown or basmati) Rice, wild 59 Rice, white 61-88 White rice, high amylose 59 Barley, rolled 69 Taco shells 71 Cornmeal 68-72 Millet 71-75 Hominy 40 Tapioca 84 Rice, instant, boiled 6 min. 85-93
Cookies
Oatmeal 55-58 Rich Tea 56-58 Shortbread 64-66 Arrowroot 69 Graham 74-77 Vanilla wafers 77
Crackers
High Fibre Rye Crispread 68 Breton Wheat Crackers 70 Wheat Thins 68-70 Water Crackers 72-74
Kavli Norwegian 71 Rice Cakes 77-80 Puffed Crispbread 85 Saltine 72 Rye 63
Dairy Foods
Yogurt, low fat, artificially sweet 15 Milk, full fat 27-34 Milk, skim 32-34 Yogurt, low fat, fruit sugar sweet 34 Milk, chocolate, sugar sweetened 34-36 Ice Cream 61-64 Ice Cream, low-fat 50
Fruit
Cherries 23 Grapefruit 26 Apricots, dried 30-35 Pear 34-39 Apple 39 Plum 24-40 Peach 26-44 Orange 40-46 Grapes 43-50 Tomato 38 Strawberries 32 Kiwi 52-55 Banana, ripe 56-62, unripe 30 Fruit cocktail 55 Mango 57
Apricots, fresh 60 Canned apricot 64 Raisins 64-66 Cantaloupe 65-68 Pineapple 66-69 Watermelon 72-76
Legumes
Soy beans 18, canned 15 Lentils, red 26 Beans, dried 29 Lentils 30 Kidney beans 27-31, canned 52 Split peas, yellow, boiled 33 Lima beans, baby, frozen 32-34 Garbanzo beans 34, canned 44 Navy beans 39 Pinto beans 40-42, canned 47 Fava beans 80 Chick Peas 33-36, canned 42 Brown 38 Black beans 30 Black-eyed beans 43 Romano beans 47 Baked beans, canned 50-68 Lentils, green, canned 54
Pasta
Spaghetti, protein enriched 28 Fettuccine 34 Vermicelli 35-37 Vermicelli, rice 58 Angel Hair 45 Star pastina 39 Spaghetti, white 43-50 Macaroni 46, w/cheese 64 Linguine 47 Instant noodles 49 Gnocchi 68 Pastas:brown rice 92
Pastas, refined 65 Whole wheat spaghetti, 42-45 Spaghetti, durum 57 Couscous 68 Rice pasta, brown 96
Root Vegetables
Carrots 51-92 Yam 51-53 Sweet potato 54-56 White Potato 70 Beets 66 Potato, steamed 68 Rutabaga 75 Potato, mashed 73-76 Potato, new, boiled 57 French fries 75-78 Potato, instant 84 Parsnips 97-101
Snack Foods
Peanuts 10-15 Jams and marmalades 51 Chocolate 51 Peanut M&M’s 32 Potato chips 51-55 Popcorn 56-58 Mars Bar 66 Life Savers 73 Corn chips 70-77 Jelly beans 82-83 Pretzels 85
Soups
Tomato Soup 39 Lentil soup, canned 46 Split pea soup 63 Black bean soup 67 Green pea soup, canned 69
Sugars
Agave Nectar 10 Fructose (twice as sweet as sucrose) 20-23 Lactose 47 Honey 61-87 High fructose corn syrup 65 Sucrose 59-67 Glucose 100 Maltodextrin 110 Maltose 110
Vegetables
Peas, dried 23 marrowfat, dried 41 Peas, green 50 Corn 55-60 Sweet corn 57-59 Pumpkin 78 Beets 64
i know that will help get her on the right track
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