158x Filetype PDF File size 0.53 MB Source: menoclinic.com
M C C F M Glycemic Index & Foods What is the Glycemic Index? Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. Glycemic response in healthy adults Use our free GI database to find the GI value of your favourite carbohydrate foods that have been tested over the past 25 years from all around the world. You can also check the glycemic load (GL) and grams of carbohydrate per serve. If you want to dig a little deeper, you can see where and when foods were tested and whether the test subjects were healthy or had diabetes. Our database is the most comprehensive GI resource on the web. MENO CLINIC - GYCEMIC INDEX & FOODS | MENOCLINIC.COM Visit the GI Newsletter for the latest on world GI research September 2006 - Success Stories Amy kills two birds with one stone. ‘I weighed in at 320 lbs and I am only 5’ 7” (giving me a scary BMI of 50) – yes, I had trouble walking and even getting out of bed! Essentially all I had to do was exchange my quickly digested carbs for more slowly digested ones...I have to say I couldn’t believe it...In a little over a year I lost 118 pounds... What are the Benefits of the Glycemic Index? Eating a lot of high GI foods can be detrimental to your health because it pushes your body to ex- tremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals. Low GI diets help people lose and control weight Low GI diets increase the body’s sensitivity to insulin Low GI carbs improve diabetes control Low GI carbs reduce the risk of heart disease Low GI carbs reduce blood cholesterol levels Low GI carbs can help you manage the symptoms of PCOS Low GI carbs reduce hunger and keep you fuller for longer Low GI carbs prolong physical endurance High GI carbs help re-fuel carbohydrate stores after exercise How to switch to a Low GI Diet The basic technique for eating the low GI way is simply a “this for that” approach - ie, swapping high GI carbs for low GI carbs. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. Use breakfast cereals based on oats, barley and bran Use breads with wholegrains, stone-ground flour, sour dough Reduce the amount of potatoes you eat Enjoy all other types of fruit and vegetables Use Basmati or Doongara rice Enjoy pasta, noodles, quinoa Eat plenty of salad vegetables with a vinaigrette dressing Summary Do not eat high glycemic foods alone Do not eat high glycemic foods as a snack Adding protein to high glycemic foods lowers the glycemic index Make a list of low glycemic foods you enjoy for snacks MENO CLINIC - GYCEMIC INDEX & FOODS | MENOCLINIC.COM High Glycemic Foods Hamburger Pineapple Wheat bran Popcorn Broad Beans Carrots Shredded wheat Kaiser rolls Semolina Angel food cake Melba toast Corn chips Shortbread Grape nuts cereal White potato Honey Raisins Croissant Life savers Cherrios Macaroni and cheese Puffed wheat cereal Dried fruit French Fries Rye flour Stoned wheat thins Graham crackers Pumpkin High-fiber crisp rye bread Soft drinks Bagels Waffles Cream of wheat Candy Watermelon Cocoa Puffs Life cereal English muffin Donuts Rice Krispies Rice Cakes Corn Chex cereal Corn Flakes Rice Chex Brown Rice pasta French Baguette Tofu frozen desert Vanilla wafers Moderate Glycemic Foods Macaroni Romano beans Linguine Baked beans Instant noodles Green peas Corn Chocolate Yams Kiwifruit Banana Buckwheat Special K cereal Sweet Potatoes Potato chips Mango Fruit cocktail, canned Spaghetti, durum Sweet corn Orange juice Bran Chex cereal Rice vermicelli Blueberry Pizza, cheese Low Glycemic Foods Soybeans Cherries Plums Grapefruit Barley Kidney beans Peaches Green beans Lentils Black beans Apricots Chickpeas Lima beans Rye rice Apples Navy beans Pears Corn, hominy All bran cereal Black-eyed peas Spaghetti, whole wheat Grapes Raspberries Blackberries Strawberries Celery Peppers Oranges Mushrooms Butter beans Rice bran MENO CLINIC - GYCEMIC INDEX & FOODS | MENOCLINIC.COM
no reviews yet
Please Login to review.