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The Glycemic Index is a tool that anyone looking to increase energy,
lose fat and just feel better needs to understand. A valuable guide to good
and bad carbs. Its also important to look at the balance of carbs and protein
in your diet. Does your diet look like this?
Cereals and toast for breakfast, jacket potato
for lunch, pasta for dinner and rice cakes and biscuits for snacks?!
"My diet had been almost all carbs i
had no nutrition going into my body" A simple rule would be to focus on getting protein
into every meal plus follow the GI Index for the carbs you consume.
All carbohydrates convert to blood sugar-some fast, some slow -and the
Glycemic Index measures the rate the conversion takes place.
Eating high-glycemic carbohydrates (ones that turn to sugary quickly)
will hinder the fat burning process and will decrease energy levels.
Here's why: When you eat high-glycemic carbs, your blood sugar levels soar
; when this happens your pancreas produces insulin. One of the roles of
insulin is to keep your blood sugar levels regulated -but its also a storage
hormone. When your sugars go up, your body produces the storage hormone
to clear the excess sugars. Those sugars end up in fatty tissue. Ultimately,
your gaining fat, because internally, your telling your body to store.
here's how it relates to energy levels: When you overproduce insulin,
you clear the sugars out of your blood-the end result is that you are now
hypoglycemic. What does that mean? Blood sugar levels are lower than they
should be, "you crash" or get lethargic, and now your body craves
sugars. So what next? You end up overeating , and the cycle continues
Formula 1 contains soy protein,
dietary fibre, minerals and vitamins and fructose carbohydrates and
has a low Glycemic Index (15-20) and thus produces a steady release of energy into
the system. It is also the best carbohydrate for weight loss
The Glycemic index...
is readily available, and tracks virtually every brand of every food.
Some of the more common entries are listed below. Each entry is compared
to glucose, if the rate that glucose converts to blood sugar equals
100. Numbers lower than 100 mean that food converts to blood sugar slower
than glucose-and in terms of your mission to increase energy levels
and burn body fat, the lower the GI index the better.
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SUGARY AND FIZZY DRINKS |
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AVOID CARBONATED DRINKS –
system does not respond well to carbon dioxide – slows absorption
SUGAR is unhealthy.
SUGAR triggers a hormonal
response which releases insulin. This stores the sugar. The body
is put into STORAGE MODE at a time when the body needs to be in RELEASE
MODE i.e. making energy available for the sport/activity. If too
many carbohydrates then you will only STORE and never RELEASE
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The common obstacles dieters face when they try to lose weight:
- 1. Loss of good nutrition (protein, nutrients, fibre) as a
result of dieting
- 2. Loss of energy (e.g. sofa becomes the sanctuary, leading
to snacking. No energy to exercise)
- 3. Low metabolism resulting in slower weight loss
- 4. Cravings for snacks (especially carbohydrate ones)
- and
- 5. Sensitivity to carbs, where relevant. (identified by body
shape and eating habits)
- Are you getting the right protein intake?
Glycemic Index Food List
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Breads, Grains and Pasta
- baguette-95
- rice pasta,brown-92
- instant rice-91
- kaiser roll - 73
- bagel -72
- white bread -70
- wholemeal bread -69
- rye flour bread 64
- macaroni cheese-64
- hamburger bun- 61
- pita bread-57
- white
rice -56
- brown rice- 55
- sourdough bread - 52
- quinoa -53
- linguine-50
- multigrain bread- 48
- converted rice -47
- bulgur-48
- macaroni-45
- spaghetti, white -41
- ravioli, meat filled-39
- spaghetti, whole wheat- 37
- spaghetti, protein enriched-27
- barley -25
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- Fruits
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- dates,dried-103
- watermelon-72
- pineapple-66
- raisins-64
- dried figs 61
- apricots -57
- mangoes-56
- fruit cocktail-55
- banana -53
- kiwi fruit- 53
- grapes- 52
- canned peach- 47
- orange -43
- peaches-42
- blueberries -40
- plums-39
- pear -36
- apple -36
- strawberries-32
- raspberries-32
- blackberries-32
- dried apricots- 30
- grapefruit-25
- cherries-22
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- Snacks
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- rice cakes -82
- pretzels- 81
- jelly beans-80
- waffles- 76
- doughnut- 76
- soda crackers - 74
- corn chips -72
- mars bars-68
- ryvita -67
- wheat crackers -67
- rye crisp bread -63
- power bar -57
- popcorn -55
- oatmeal cookies-55
- *potato chips/crisps-54
- *chocolate -49
- banana cake-47
- peanuts-14
- Healthy snacks
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- Cereals
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- Rice Krispies-82
- Grapenut flakes- 80
- Cornflakes-77
- Weetabix-77
- Total -76
- Puffed wheat-74
- Cheerios-74
- Shredded Wheat -69
- Oatmeal-61
- Mini Wheats (wholemeal)-57
- Museli-56
- Oatbran-55
- Porridge, non instant-49
- All Bran-42
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Protein
Shakes For Breakfast
-
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Cakes/biscuits
- Rice cakes-82
- Wafer biscuits 77
- Doughnut -76
- Waffles-76
- Ryvita -67
- Croissant -67
- Shortbread -64
- Muffin (unsweetened)-62
- Danish pastry -59
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- Potatoes, root crop
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- parsnips 97
- **baked potatoes-83
- instant potatoes- 83
- chips- 75
- mashed potatoes- 73
- beetroot-64
- new potatoes- 57
- boiled potatoes- 56
- sweet potatoes-54
- yam-51
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- Vegetables
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- sweet corn- 55
- green peas-48
- carrots,cooked-39
- green beans-15
- peppers-15
- spinach -15
- tomatoes- 15
- artichoke -15
- asparagus-15
- broccoli-15
- cauliflower-15
- celery -15
- cucumber -15
- lettuce -15
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- Legumes
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- Baked Beans-48
- Chickpean,tinned-42
- Haricot Beans-38
- Chick peas-33
- Butter beans-31
- Lentils-29
- Kidney Beans-27
- Soy Beans-18
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- Dairy
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- *Ice cream-61
- *Ice
cream (low fat) 50
- Milk, semi-skimmed-34
- Chocolate milk- 34
- Fruit yogurt, low fat-33
- Milk-Skim-32
- Milk -Fat-free-32
- Soy
Milk- 31
- Milk, full fat -27
- Yogurt, plain, unsweetened, low fat-14
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- Sugars
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- Maltose-105
- Glucose-100
- Honey-73
- Sucrose-65
- Table sugar-65
- Lactose-46
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Fructose-23
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- Beverages
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- Gatorade-78
- Soft drinks,fanta-68
- Colas-65
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Fruit Juices
- Orange juice-57
- Cranberry Juice -56
- Grapefruit juice-48
- Pineapple juice -46
- Apple Juice,unsweetened-41
- Tomato Juice -38
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Amounts based on 50 grammes of carbohydrate per serving
- High Glycemic Index Food GI (more than
70)
- Foods with GI index between 55 and 70
are considered intermediate
- Low Glycemic Index Food (less than 55)
- **low in calorie and nutritious foods
- *high in empty calories
- Additional Information:
- Are you getting
the right protein intake?
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124 Ways Sugar Can
Ruin Your Health
Article By Herbal Vitality
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