EAT THE RIGHT CARBS AND STILL Omentor Publication www.stopfat.getprograde.com
LOSE WEIGHT
To keep your blood sugar levels from spiking, research high glycemic index foods. If you're not knowledgeable about what ingredients you should avoid, you may consume something harmful without realizing it. If you need to eat something quickly and don't have time to look it up, stick to non-processed foods. Learn to spot what foods have a high glycemic index and can raise your blood sugar quickly. Foods such as breads, juices, desserts, cereal, rice and pastas have high glycemic indexes. Processed foods are also terrible for your blood sugar. Instead, try to focus on fresh fruits and vegetables, fish, and meat. If you're looking to lose weight to get rid of your Type II Diabetes, then a low GI diet is for you! Foods have a "glycemic index" number which says how much they will affect blood sugar based on what is in them. Remember, the lower the GI number, the better for a diabetic and a weight loss seeker!
Glycemic index and glycemic load for 100+ foods Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels.
FOOD BAKERY PRODUCTS AND BREADS Banana cake, made with sugar Banana cake, made without sugar Sponge cake, plain Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) Apple, made with sugar Apple, made without sugar Waffles, Aunt Jemima (Quaker Oats) Bagel, white, frozen Baguette, white, plain Coarse barley bread, 75-80% kernels, average Hamburger bun Kaiser roll Pumpernickel bread 50% cracked wheat kernel bread White wheat flour bread Wonder™ bread, average Whole wheat bread, average 100% Whole Grain™ bread (Natural Ovens) Pita bread, white
Glycemic index (glucose = 100)
Serving size (grams)
Glycemic load per serving
47±8 55±10 46±6 42±4
80 80 63 111
18 16 17 24
44±6 48±10 76 72 95±15 34±4 61 73 50±4 58 70±0 73±2 71± 2 51±11 57
60 60 35 70 30 30 30 30 30 30 30 30 30 30 30
13 9 10 25 15 7 9 12 6 12 10 10 9 7 10
Corn tortilla Wheat tortilla BEVERAGES Coca Cola®, average Fanta®, orange soft drink Lucozade®, original (sparkling glucose drink) Apple juice, unsweetened, average Cranberry juice cocktail (Ocean Spray®) Grapefruit juice, unsweetened Orange juice, average Tomato juice, canned BREAKFAST CEREALS AND RELATED PRODUCTS All-Bran™, average Coco Pops™, average Cornflakes™, average Cream of Wheat™ (Nabisco) Cream of Wheat™, Instant (Nabisco) Grapenuts™, average Muesli, average Oatmeal, average Instant oatmeal, average Puffed wheat, average Raisin Bran™ (Kellogg's) Special K™ (Kellogg's) GRAINS Pearled barley, average Sweet corn on the cob, average Couscous, average White rice, average Quick cooking white basmati Brown rice, average Converted, white rice (Uncle Ben's®) Whole wheat kernels, average Bulgur, average COOKIES AND CRACKERS Graham crackers Vanilla wafers Shortbread Rice cakes, average Rye crisps, average Soda crackers DAIRY PRODUCTS AND ALTERNATIVES Ice cream, regular Ice cream, premium Milk, full fat Milk, skim Reduced-fat yogurt with fruit, average
52 30
50 50
12 8
58±5 68±6 95±10 40±1 68±3 48 50±4 38±4
250 250 250 250 250 250 250 250
15 23 40 12 24 11 13 4
42±5 77 81±3 66 74 71±4 66±9 58±4 66±1 74±7 61±5 69±5
30 30 30 250 250 30 30 250 250 30 30 30
4 20 21 17 22 15 16 13 17 16 12 14
25±1 53±4 65±4 64±7 60±5 55±5 38 41±3 48±2
150 150 150 150 150 150 150 50 150
11 17 23 23 23 18 14 14 12
74 77 64±8 78±9 64±2 74
25 25 25 25 25 25
14 14 10 17 11 12
61±7 37±3 27±4 32±5 27±1
50 50 250 250 200
8 4 3 4 7
FRUITS Apple, average Banana, ripe Dates, dried Grapefruit Grapes, average Orange, average Peach, average Peach, canned in light syrup Pear, average Pear, canned in pear juice Prunes, pitted Raisins Watermelon BEANS AND NUTS Baked beans, average Blackeye peas, average Black beans Chickpeas, average Chickpeas, canned in brine Navy beans, average Kidney beans, average Lentils, average Soy beans, average Cashews, salted Peanuts, average PASTA and NOODLES Fettucini, average Macaroni, average Macaroni and Cheese (Kraft) Spaghetti, white, boiled 5 min, average Spaghetti, white, boiled 20 min, average Spaghetti, wholemeal, boiled, average SNACK FOODS Corn chips, plain, salted, average Fruit Roll-Ups® M & M's®, peanut Microwave popcorn, plain, average Potato chips, average Pretzels, oven-baked Snickers Bar® VEGETABLES Green peas, average Carrots, average Parsnips Baked russet potato, average Boiled white potato, average Instant mashed potato, average
38±2 51 103±21 25 46±3 42±3 42±14 52 38±2 44 29±4 64±11 72±13
120 120 60 120 120 120 120 120 120 120 60 60 120
6 13 42 3 8 5 5 9 4 5 10 28 4
48±8 42±9 30 28±6 42 38±6 28±4 29±1 18±3 22±5 14±8
150 150 150 150 150 150 150 150 150 50 50
7 13 7 8 9 12 7 5 1 3 1
40±8 47±2 64 38±3 61±3 37±5
180 180 180 180 180 180
18 23 32 18 27 16
63±10 99±12 33±3 72±17 54±3 83±9 55±14
50 30 30 20 50 30 60
17 24 6 8 11 16 19
48±5 47±16 97±19 85±12 50±9 85±3
80 80 80 150 150 150
3 3 12 26 14 17
Sweet potato, average 61±7 Yam, average 37±8 MISCELLANEOUS Hummus (chickpea salad dip) 6±4 Chicken nuggets, frozen, reheated in microwave 46±4 oven 5 min Pizza, plain baked dough, served with parmesan 80 cheese and tomato sauce Pizza, Super Supreme (Pizza Hut) 36±6 Honey, average 55±5 * Compared with pure glucose, which is assigned a glycemic index of 100
150 150
17 13
30 100
0 7
100
22
100 25
9 10
The complete list of the glycemic index and glycemic load for 750 foods can be found in the article "International tables of glycemic index and glycemic load values: 2002," by Kaye Foster-Powell, Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition, Vol. 62, pages 5–56.
Here is the link for a wonderful recipe book:
http://stopfat.getprograde.com/prograderecipebook.html