Glycemic Index diets encourages the daily intake of good carbohydrates. These ai???goodai??? carbohydrates would be considered BAD if you are on a low-carb weight loss program. Low Glycemic Foods diet programs focus on eating a balanced combination of foods in moderation. The balance and moderation maintains a healthy blood sugar level and caloric intake including proteins, fats and carbohydrates.
Low Glycemic Foods:
Fresh and Dried Fruits:
Food Glycemic Index
Berries (most) 10 or less
Plums (raw) 24
Grapefruit 25
Peaches (raw) 28
Plums (dried) 29
Apples (dried) 29
Pears (dried) 29
Apricots (dried) 31
Apricots (raw) 34
Peaches (dried) 35
Apples (raw) 37
Pears (raw) 37
Oranges 40
Legumes (Beans, Lentils, Peas; Dried and Boiled)
Black Beans 20
Pinto Beans 24
Kidney Beans 25
Split Peas 27
Green Lentils 29
Navy Beans 30
Black-eyed Peas 35
Chickpeas 35
Whole Grains and Cereals
Barley, pearled 27
All Bran 41
Rice 49
Buckwheat 51
Quinoa 53
Oat Bran 54
Pasta and Noodles (Boiled)
Soba Noodles 35
Whole Grain Pasta 37
Mung Bean Noodles 39
Rice Noodles 40
Pasta 42
Miscellaneous Foods (Nuts, Dairy, Breads)
Peanuts 13
Hummus 22
Yogurt (plain) 23
Milk 31
Ezekiel bread 35
Plantains 40
Corn Tortilla 51
Whole Grain Bread 51 (avg.)
High Glycemic Foods
Another way to look at a Low Glycemic Foods list is to note what is NOT on the list. The foods to avoid when on a Low Glycemic Foods diet are those foods with high yield load when eaten in ai???normalai??? portions sizes. High carbohydrate foods like breads, pancakes, bagels, crackers, pretzels, croutons, flour tortillas, matzo, snack chips, most popular commercial cereals, corn meal, etc. Soft drinks, sports drinks like Gatorade and fruit juices. Desserts: cake, cookies, ice-cream, yogurt, muffins. Plus, high carbohydrate fruits like ripe bananas, pineapple, mangoes, dates and raisins.
Low Glycemic Foods dieters should also steer clear of alcoholic beverages to achieve optimal health and weight loss. Adding the ai???lowai??? foods and limiting the ai???highai??? foods will help you develop a far more healthier diet, reducing your daily glycemic load and assisiting in weight lossai??i??assuming that is your goal. Hope this helps you. Good Health to You.
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