Why You Have to Watch Your Glycemic Index?

6 Nutrients are necessary for proper functioning of your body. That is why you should not cut out carbohydrates, but adjust them to your needs. Remember the 80-20 rule: combining 80% low-glycemic food items with 20% high-glycemic food items to balance your blood sugar level.

Eating mainly low-glycemic food results in:

• a smaller rise in blood glucose levels after meals and snacks

• a decrease in cravings, which prevents craving pains

• a decrease in the sensitivity of the body to insulin, which will improve the control of diabetes

• a less ‘bumpy road’ makes it easier to stay on the right path to healthy weight loss. When the body is

in balance, it doesn’t suffer from hunger and cravings, and keeping control of your food-intake is

easier, which results in weight loss and weight management.

Diet Myth

As you can see, the choices for low-glycemic foods are healthy choices, but foods in the

high-glycemic list also contain lots of healthy nutrients.

A healthy diet is a variety of delicious food in moderation!

AND A great rule is: to see if there is a lower-glycemic version of the food item you want. For example: multi grain rice instead of white rice.

Low-Glycemic Food Items

Agave nector

Apple

Artichoke hearts

Barley

Bell peppers

Berries

Black beans

Black rice

Broccoli

Bulgar

Cabbage

Celery

Cherries

Collard greens

Couscous

Cranberries

Cucumbers

Currants

Eggplant

Fructose

Grapefruit

Most legumes

Mushrooms

Lemons

Lentils

Limes

Kidney beans

Oranges

Pancakes made with integral wheat flour

Peaches

Peanuts

Pears

Plums

Pomegrates

Snap beans

Snow peas

Summer squash

Rice bran

Soy beans

Strawberries

Tomatoes

Watercress

Whole fruits

Whole grain breakfast cereal

Whole vegetables, blanched

Whole wheat, Oats, Bran

Whole grain pastas and noodles

Yogurt

Refined breakfast cereal

Soft drinks

Sucrose

Sugar

White bread

White rice, pasta and noodles

High-Glycemic Food items

Apricots

Bananas (especially ripened)

Bagels

Carrot, cooked

Cornflakes

Donuts

French fries

Glucose

Honey

Maltose

Mango

Pancakes made with refined flour

Parsnip, cooked

Potatoes

Raisins