Glycemic Index List - Foods to Choose or Refuse
Esther Smith
Processed Sugar is the "White Death" that runs rampant in North American and Western diets. But all hope is not lost - there are safer, healthy sugars and ways to modify your sugar intake so that it does not have harmful effects on your body. Our Glycemic Index (GI) list is lengthy and we won't cover the index "count" here; they are available on the Internet... but this will give you some starting points:
PROTEIN FOODS TO CHOOSE - baked, broiled, grilled or steamed: Beef-ground (10% fat), beef-lean cuts, calamari, chicken-skinless, clams, crabs, fish-fresh or frozen, fish-canned in water, ham-lean, lamb-lean, lobster, mussels, octopus, oysters, pork-trimmed, rabbit, scallops, shrimp, tofu, tuna-canned in water, turkey and venison.
PROTEIN FOODS TO REFUSE - breaded, fried, deep-fried or sautéed: Bacon, beef-fatty cuts, beef-ground (>10% fat), Canadian bacon, chicken-fried and/or with skin, chicken-buffalo wings, duck, fish sticks, hot dogs (pork, beef, turkey, chicken), jerky-beef/turkey, liver, liverwurst, pepperoni, salami, sausage, seafood-canned in oil, turkey bacon, turkey sausage.
VEGETABLES TO CHOOSE - baked, boiled, broiled, raw or steamed: Artichokes-and hearts, asparagus, bamboo shoots, bean sprouts, beans-green/wax, bok choy, broccoli, cabbage, carrots-raw cauliflower, celery, chilies, cucumbers, eggplant, greens (spinach, chard, kale), jicama, leeks, lettuce, mushrooms, okra, olives, onion, palm hearts, peas, peppers, pickles-dill, purslane, radishes, rutabagas, snow peas, soybeans, squash-all except pumpkin, tomato sauce/paste, tomatoes, water chestnuts, zucchini, soup-broth and listed veggies.
VETETABLES TO REFUSE - breaded, fried, deep-fried or sautéed: Avocados, beets, carrots-cooked, corn, olives-in oil, parsnips, pickles-sweet, potatoes-all, pumpkin, sweet potato, sweet relish, yams.
FRUITS TO CHOOSE: Apple, apricots, blueberries, blackberries, cantaloupe, cherries, grapefruit, grapes-all, honeydew, kiwi, melon, nectarine, orange, papaya, peach, pear, pineapple, plum, raspberries, strawberries, tangelo, tangerine, watermelon.
FRUITS TO REFUSE: Bananas, candied fruit, coconut, dates, dried fruit, fruit juices, fruit preserves, fruit sauces, mangos, marmalade, persimmons, plantains, raisins.
BREADS AND CEREALS TO CHOOSE: 100% sprouted wheat, 100% whole wheat, multi-grain, oat-bran bread, pita-whole wheat, pumpernickel, rye, whole grain, unsweetened bran cereals, muesli-low fat, no sugar added, oat bran, oats, oatmeal, puffed wheat-unsweetened, rice bran.
BREADS AND CEREALS TO REFUSE: Bagels-all, biscuits, bread (except list), bread crumbs, bread sticks, cakes, cereal(except on choose list), chips-all, cookies, cornbread, crackers-all, croissants, donuts, english muffins, granola-all, melba toast, pastries, pancakes-all, pita bread-white, popcorn, popcorn cakes, rice cakes, rolls-dinner, hamberger buns etc, tortillas-except whole wheat, waffles.
Use this general starting point to immediately lower your sugars and within days you will be pleasantly surprised at the difference in your energy, weight and fitness goals. Easy and painless, but for me the top benefit is no more food cravings... you will feel full after each meal because of a slower glycemic intake.
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About The Author
E.B. Smith has done extensive studies in the new science of Glycemic Index weight control and has concluded that child obesity usually leads to adult obesity. It can, however, be changed via the home meal-planner. Smith is offering a free online eBook course on the Glycemic Health Plan to those visiting her web site at: http://www.glycemichealthnews.com
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