Since
carbohydrates have gained their reputation in the arena of weight
management, the glycemic index has become the topic of many diets.
Generally, foods with carbohydrates are included on the glycemic
index. Moreover, these foods play a significant role on blood
sugar levels. For example, potatoes, bread and pastas are included
on the glycemic index.
However, the composition of the carbohydrate will impact how the
body's reaction to sugar levels. For instance, whole-wheat grain
cereal or bread has carbohydrates that are more complex than white
rice. As a result, foods high in fiber, whole grains and other
nutrient rich foods have a lower rate on the glycemic index. Review
theses lists of high and low glycemic foods:
Low glycemic foods
- Apples, Apricots
- Baked beans
- Bananas, Blackberries
- Barley
- Black beans
- Cannelloni beans
- Cranberries
- Lentils
- Oats
- Pinto Beans
- Raspberries, Soybeans, Strawberries
- Wheat bran
Regardless of the
types of foods detailed on the list of glycemic index, the objective
of any diet should include a few basic guidelines. Since many
studies on weight management show that changes in food intake
habits coupled with smaller portions of food may add up to 500
calories reduced daily. Based on the clinical studies, reductions
in calorie consumption will total faster than increases in exercise
Obviously food that
top the high glycemic foods index include: high fructose beverages,
white bread, ice cream, candy bars, potato chips, pastas, cake
and so forth. Consequently, choose foods low in fat.
Weight loss tip:
Instead of focusing on carbohydrates or trying to reduce your
intake of foods high on the glycemic index, select foods rich
in vitamins, minerals, and other nutrients. |
