What is the Glycemic Index?
The Glycemic Index (GI) is one the best tools for fat loss. It measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating; its almost the same as eating table sugar.
What is the Glycemic Load (GL)?
The GI tells you how fast foods spike your blood sugar. But the GI wont tell you how much carbohydrate per seving youre getting. Thats where the Glycemic Load is a great help. It measures the amount of carbohydrate in each service of food. Foods with a glycemic load under 10 are good choices these foods should be your first choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have a moderate affect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes. Try to eat those foods sparingly.
Food CANDY/SWEETS Honey Jelly Beans Snickers Bar Table Sugar Strawberry Jam Peanut M&Ms Dove Dark Chocolate Bar BAKED GOODS & CEREALS Glycemic Index Serving Size (g) Glycemic Load
87 78 68 68 51 33 23
2 Tbs 1 oz 60g (1/2 bar) 2 Tsp 2 Tbs 30 g (1 oz) 37g (1 oz)
17.9 22 23 7 10.1 5.6 4.4
Angel food cake Bagel Blueberry Muffin Bran Flakes Bran Muffin Cheerios Chocolate cake w/chocolate frosting Corn Bread Corn Chex Corn Flakes Corn pops Corn tortilla Croissant, Butter Donut (lrg glazed) French Bread Graham Cracker Grape Nuts Kaiser Roll
67 72 59 74 60 74 38 110 83 92 80 70 67 76 95 74 75 73
28g (1 slice) 89g (1/4 in.) 113g (1 med) 29g (3/4 cup) 113g (1 med) 30g (1 cup) 64g (1 slice) 60g (1 piece) 30g (1 cup) 28g (1 cup) 31g (1 cup) 24g (1 tortilla) 57g (1 med) 75g (1 donut) 64g (1 slice) 14g (2 sqrs) 58g (1/2 cup) 57g (1 roll)
10.7 33 30 13.3 30 13.3 12.5 30.8 20.8 21.1 22.4 7.7 17.5 24.3 29.5 8.1 31.5 21.2
Food
Glycemic Index
Serving Size (g)
Glycemic Load
Kellogg's Special K Melba Toast Muselix Oatmeal Oatmeal Cookie Oatmeal, Instant Popcorn Pound cake, Sara Lee Pumpernickel bread Raisin Bran Rice Krispies Rye bread, 100% whole Rye Krisp Crackers Taco Shell Vanilla Cake and Vanilla Frosting Waffle (homemade) Wheat Bread White Bread Whole wheat pita
BEVERAGES
69 70 66 58 55 65 55 54 41 61 82 65 65 68 42 76 70 70 57
31g (1 cup) 12g (4 rounds) 55g (2/3 cup) 117g (1/2 cup) 18g (1 large) 234g (1 cup) 8g (1 cup) 30g (1 piece) 26g (1slice) 61g (1 cup) 33g (1.25 cup) 32g (1 slice) 25 (1 wafer) 13g (1 med) 64g (1 slice) 75g (1 waffle) 28g (1 slice) 25g (1 slice) 64g (1 pita)
14.5 5.6 23.8 6.4 6 13.7 2.8 8.1 4.5 24.4 23 8.5 11.1 4.8 16 18.7 7.7 8.4 17
Apple Juice Cola, Carbonated Cranberry Juice Cocktail Gatorade Powder Grapefruit Juice, sweetened Hot Chocolate Mix Orange Juice Pineapple Juice Soy Milk Tomato Juice
DAIRY
41 63 68 78 48 51 57 46 44 38
248g (1 cup) 370g (12oz can) 253g (1 cup) 16g (.75 scoop) 250g (1 cup) 28g (1 packet) 249g (1 cup) 250g (1 cup) 245g (1 cup) 243g (1 cup)
11.9 25.2 24.5 11.7 13.4 11.7 14.25 14.7 4 3.4
Ice Cream (Lower Fat) Ice Cream Milk, Whole Pudding Yogurt, Plain
LEGUMES Baked Beans Chickpeas, Boiled
47 38 40 44 36
76g (1/2 cup) 72g (1/2 cup) 244g (1 cup) 100g (1/2 cup) 245g (1 cup)
9.4 6 4.4 8.4 6.1
Kidney Beans Lentils Lima Beans Peanuts Pinto Beans Soy Beans
48 31 27 29 31 13 39 20
253g (1 cup) 240g (1 cup) 256g (1 cup) 198g (1 cup) 241g (1 cup) 146g (1 cup) 171g (1 cup) 172g (1 cup)
18.2 13.3 7 7 7.4 1.6 11.7 1.4
Food VEGETABLES Beets, canned
Glycemic Index
Serving Size (g)
Glycemic Load
Broccoli, cooked Cabbage, cooked Carrot, raw Celery, raw Corn, yellow Cauliflower Green Beans Mushrooms Parsnip Peas, Frozen Potato Spinach Sweet Potato Tomato Yam
FRUIT
64 0 0 92 0 55 0 0 0 97 48 104 0 54 38 51
246g (1/2 cup) 78g (1/2 cup) 75g (1/2 cup) 15g (1 large) 62g (1 stalk) 166g (1 cup) 100g (1 cup) 135g (1 cup) 70g (1 cup) 78g (1/2 cup) 72g (1/2 cup) 213g (1 med) 30g (1 cup) 133g (1 cup) 123g (1 med) 136g (1 cup)
9.6 0 0 1 0 61.5 0 0 0 11.6 3.4 36.4 0 12.4 1.5 16.8
Apples, w/ skin Apricot, canned in light syrup Apricot, dried Banana Cantaloupe Fruit Cocktail, drained Grapes Grapefruit Kiwi, w/ skin Mango Orange Papaya Peach Peaches, canned, heavy syrup Peaches, canned, light syrup Pears Pears, canned in pear juice Pineapple, raw Plum Prunes Raisins Strawberries Sweet Cherries, raw Watermelon
NUTS
39 64 32 51 65 55 43 25 58 51 48 60 28 58 52 33 44 66 24 29 64 40 22 72
138g (1 med) 253g (1 cup) 130g (1 cup) 118g (1 med) 177g (1 cup) 214g (1 cup) 92g (1 cup) 123g (1/2 fruit) 76g (1 fruit) 165g (1 cup) 140g (1 fruit) 140g (1 cup) 98g (1 med) 262g (1 cup) 251g (1 cup) 166g (1 med) 248g (1 cup) 155g (1 cup) 66g (1 fruit) 132g (1 cup) 43g (small box) 152g (1 cup) 117g (1 cup) 152g (1 cup)
6.2 24.3 23 12.2 7.8 19.8 6.5 2.8 5.2 12.8 7.2 6.6 2.2 28.4 17.7 6.9 12.3 11.9 1.7 34.2 20.5 3.6 3.7 7.2
Cashews Almonds Hazelnuts Macademia Pecans
25 0 0 0 0
50 g (1 oz) 50 g (1 oz) 50 g (1 oz) 50 g (1 oz) 50 g (1 oz)
3 0 0 0 0
Food
Glycemic Index
Serving Size (g)
Glycemic Load
Walnuts
MEAT/PROTEIN
0 0 0 0 0 0 0 0 0
50 g (1 oz) 100 g (4 oz) 100 g (4 oz) 100 g (4 oz) 100 g (4 oz) 100 g (4 oz) 100 g (4 oz) 100 g (4 oz) 100 g (4 oz)
0 0 0 0 0 0 0 0 0
Beef Chicken Eggs Fish Lamb Pork Veal Turkey
Follow these tips for Fat Busting Meals:
Avoid grains, including corn Avoid potatoes and other white foods, like white rice, sugar and salt. Try making protein the focus of each meal. It kicks your metabolism into higher gear. All meats, fish and poultry are the real guilt-free foods. The protein will help you handle insulin better, build muscle and repair tissue-all essential for staying lean and preventing diabetes. Snack on nuts and seeds. They are a good source of protein and have Omega 3s. Avoid processed foods, trans fats, caffeine, and high fructose corn syrup. All increase insulin resistance. Choose vegetables that are low glycemic. Choose fruits such as berries and fruits you can eat with the skin on. Eat a high protein breakfast every morning. It will stabilize your blood sugar and get you off to a good start.
