Look at this glycemic index of foods list. Try and eat foods that have a lower glycemic index. These foods will last longer and keep you from getting hungry as soon; therefore, you will not eat as much. As you glance over the glycemic index of foods list you will notice patterns. Eating foods that are raw and unprocessed will have a lower glycemic index. Avoid fluffy white breads,cakes, and foods high in sugar.
| Bakery Products | ||
| *Pound cake | Low | 54 |
| Danish pastry | Medium | 59 |
| Muffin (unsweetened) |
Medium | 62 |
| Cake , tart | Medium | 65 |
| Cake, angel | Medium | 67 |
| Croissant | Medium | 67 |
| Waffles | High | 76 |
| Dough-nut | High | 76 |
| Beverages | ||
| Soya milk | Low | 30 |
| Apple juice | Low | 41 |
| Carrot juice | Low | 45 |
| Pineapple juice | Low | 46 |
| Grapefruit juice | Low | 48 |
| Orange juice | Low | 52 |
| Biscuits | ||
| Digestives | Medium | 58 |
| Shortbread | Medium | 64 |
| Water biscuits | Medium | 65 |
| Ryvita | Medium | 67 |
| Wafer biscuits | High | 77 |
| **Rice cakes | High | 77 |
| Breads | ||
| Multi grain bread | Low | 48 |
| Whole grain | Low | 50 |
| Pita bread, white | Medium | 57 |
| Pizza, cheese | Medium | 60 |
| Hamburger bun | Medium | 61 |
| Rye-flour bread | Medium | 64 |
| Whole meal bread | Medium | 69 |
| White bread | High | 71 |
| Baguette | High | 95 |
| Breakfast Cereals |
||
| All-Bran | Low | 42 |
| Porridge, non instant | Low | 49 |
| Oat bran | Medium | 55 |
| Muesli | Medium | 56 |
| Mini Wheats (wholemeal) | Medium | 57 |
| Shredded Wheat | Medium | 69 |
| Golden Grahams | High | 71 |
| Puffed wheat | High | 74 |
| Weetabix | High | 77 |
| Rice Krispies | High | 82 |
| Cornflakes | High | 83 |
| Cereal Grains | ||
| Pearl barley | Low | 25 |
| Rye | Low | 34 |
| Wheat kernels | Low | 41 |
| Rice, instant | Low | 46 |
| Rice, parboiled | Low | 48 |
| Barley, cracked | Low | 50 |
| Rice, brown | Medium | 55 |
| Rice, wild | Medium | 57 |
| Rice, white | Medium | 58 |
| Barley, flakes | Medium | 66 |
| Taco Shell | Medium | 68 |
| Millet | High | 71 |
| Dairy Foods | ||
| Yogurt low- fat (sweetened) | Low | 14 |
| Milk, chocolate | Low | 24 |
| Milk, whole | Low | 27 |
| Milk, Fat-free | Low | 32 |
| Milk ,skimmed | Low | 32 |
| Milk, semi-skimmed |
Low | 34 |
| *Ice-cream (low- fat) | Low | 50 |
| *Ice-cream | Medium | 61 |
| Fruits | ||
| Cherries | Low | 22 |
| Grapefruit | Low | 25 |
| Apricots (dried) | Low | 31 |
| Apples | Low | 38 |
| Pears | Low | 38 |
| Plums | Low | 39 |
| Peaches | Low | 42 |
| Oranges | Low | 44 |
| Grapes | Low | 46 |
| Kiwi fruit | Low | 53 |
| Bananas | Low | 54 |
| Fruit cocktail | Medium | 55 |
| Mangoes | Medium | 56 |
| Apricots | Medium | 57 |
| Apricots (tinned in syrup) |
Medium | 64 |
| Raisins | Medium | 64 |
| Pineapple | Medium | 66 |
| **Watermelon | High | 72 |
| Pasta | ||
| Spaghetti, protein enriched |
Low | 27 |
| Fettuccine | Low | 32 |
| Vermicelli | Low | 35 |
| Spaghetti, whole wheat | Low | 37 |
| Ravioli, meat filled | Low | 39 |
| Spaghetti, white | Low | 41 |
| Macaroni | Low | 45 |
| Spaghetti, durum wheat | Medium | 55 |
| Macaroni cheese | Medium | 64 |
| Rice pasta, brown | High | 92 |
| Root Crop | ||
| Carrots, cooked | Low | 39 |
| Yam | Low | 51 |
| Sweet potato | Low | 54 |
| Potato, boiled | Medium | 56 |
| Potato, new | Medium | 57 |
| Potato, tinned | Medium | 61 |
| Beetroot | Medium | 64 |
| Potato, steamed | Medium | 65 |
| Potato, mashed | Medium | 70 |
| Chips | High | 75 |
| Potato, micro waved | High | 82 |
| Potato, instant | High | 83 |
| **Potato, baked | High | 85 |
| Parsnips | High | 97 |
| Snack Food and Sweets |
||
| Peanuts | Low | 15 |
| *M&Ms (peanut) | Low | 32 |
| *Snickers bar | Low | 40 |
| *Chocolate bar; 30g | Low | 49 |
| Jams and marmalades | Low | 49 |
| *Crisps | Low | 54 |
| Popcorn | Medium | 55 |
| Mars bar | Medium | 64 |
| *Table sugar (sucrose) |
Medium | 65 |
| Corn chips | High | 74 |
| Jelly beans | High | 80 |
| Pretzels | High | 81 |
| Dates | High | 103 |
| Soups | ||
| Tomato soup, tinned | Low | 38 |
| Lentil soup, tinned | Low | 44 |
| Black bean soup, tinned |
Medium | 64 |
| Green pea soup, tinned | Medium | 66 |
| Vegetable and Beans |
||
| Artichoke | Low | 15 |
| Asparagus | Low | 15 |
| Broccoli | Low | 15 |
| Cauliflower | Low | 15 |
| Celery | Low | 15 |
| Cucumber | Low | 15 |
| Eggplant | Low | 15 |
| Green beans | Low | 15 |
| Lettuce, all varieties | Low | 15 |
| Low-fat yogurt, artificially sweetened |
Low | 15 |
| Peppers, all varieties | Low | 15 |
| Snow peas | Low | 15 |
| Spinach | Low | 15 |
| Young summer squash | Low | 15 |
| Tomatoes | Low | 15 |
| Zucchini | Low | 15 |
| Soya beans, boiled | Low | 16 |
| Peas, dried | Low | 22 |
| Kidney beans, boiled | Low | 29 |
| Lentils green, boiled | Low | 29 |
| Chickpeas | Low | 33 |
| Haricot beans, boiled | Low | 38 |
| Black-eyed beans | Low | 41 |
| Chickpeas, tinned | Low | 42 |
| Baked beans, tinned | Low | 48 |
| Kidney beans, tinned | Low | 52 |
| Lentils green, tinned | Low | 52 |
| Broad beans | High | 79 |
One group that could really benefit from studying and eating foods low on the glycemic index of foods is diabetics, but there is much more to controling diabetics. See what Patricia Harris has to say:
"If You Really do not Prevent Type two diabetes Now, You will certainly Hate Yourself Later. Type 2 diabetes is the most common kind of diabetes. A lot of Americans have been identified as having diabetes type 2, and others are unsuspecting they may be at high risk. Some groups have a higher risk for developing type 2 diabetes than others. Type 2 diabetes is more common in African Americans, Latinos, Indigenous Americans, and Asian Americans, Native Hawaiians as well as other Pacific Islanders, as well as the aged people. In diabetes type 2, either your body isn't going to produce enough insulin or the cells ignore the insulin. Insulin is required to the body to use glucose for energy. Once you eat food, the body breaks down all of the sugars and starches into glucose, that's the essential fuel for the cells in your body. Insulin takes the sugar from your blood in to the cells. When glucose builds up in the blood rather then going into cells, it can result in diabetes complications.
You could have the power to increase and protect your overall health. With proper nutrition and exercising and also making good life-style choices (like not smoking), you may feel better, stronger, and healthier, and can lower your risk of diseases such as cancer, diabetes, cardiovascular disease and cerebrovascular accident.
What is a Healthy Weight?
There's a good way to see in case your current weight puts you at risk for developing serious diseases. Visit www.ideal-weight-charts.com/body-mass-index-chart.html and take the Body Mass Index (BMI) test. The results will let you decide if you need to stress about your weight. The Better You consume, The Better You experience Below are a few basic guidelines that can help you and your family make healthier food decisions.
* Eat numerous fruits and vegetables.
* Choose whole fiber foods over processed grain products.
Try brown rice instead of white. Substitute whole wheat grains bread for white.
* Eat fish 2 or 3 times weekly.
* Select leaner cuts of meat like those who end in "loin."
* Remove the skin from poultry and turkey.
* Eat low fat dairy
* Drink water and calorie-free non-carbonated beverages.
* Use liquid oils for cooking instead of solid fats.
* Cut back on high calorie snacks like chips, cookies, cakes, and regular ice cream.
Try to find baked chips and reduced calorie snacks. Or have a bit of fruit instead.
* Watch your serving sizes. Even too much "healthy" food could cause extra weight.
Tips:
* Compare labels of similar foods, then pick the one with smaller amounts of saturated fats, cholesterol and sodium.
* Adults should consume below 2400 mg. of sodium on a daily basis. For people with hypertension, you might want to target even less.
* Try adding spices and herbs as part of your cooking to replace salt for enhancing flavor.
A bit Physical activity Goes far away
Anything that gets you up and moving is good for you. Here's what it might do:
* Lower your risk of developing type 2 diabetes
* Reduce your risk of cardiovascular disease and stroke Lower high blood pressure and cholesterol
* Reduce blood glucose (sugar) levels if you have diabetes, which will lessen your risk of developing diabetes-related complications
* Relieve stress * Allow you to drop some weight
* Provide you with more energy
* Make it easier to sleep better
* Build stronger bones and muscle mass
Its not necessary to go to a gym, play sports or use fancy equipment.
Naturally, you should talk to a family doctor before beginning any exercise routine.
When you have Diabetes, eating healthy and staying active are more important. Well-balanced meals can help keep your glucose (sugar) level as close to normal as possible. Being active likewise helps you reduce your blood glucose. In the event you increase your physical activity levels, you might possibly take less insulin or diabetes pills. For anyone who is very inactive, have heart disease or even a history of foot ulcers, consult your doctor about safe exercise available for you.
Check your blood glucose before exercising. If it's under 100 mg/dl, eat some fruit, crackers or have a glass of milk or juice. Check it again after exercising to understand how your blood glucose reacts to exercise. Bring a snack if you will be active for a couple hour."
About the Author -Patricia Harris writes for the diabetic food menu blog ,
her personal hobby site devoted to ideas to eat healthy to avoid and manage diabetes.
Do not get Glycemic Index (GI) confused with Glycemic Load (GL). Glycemic Load is the GI of the food divided by 100 and then multiplied by the grams of carbohydtrate from one serving of food. Although both are important the two do not go hand in hand.
Also remember that the more processing involved in the food, the higher the glycemic index tends to be. For example raw carrots have a GI of 16 and cooked carrots have a GI of 92.