As you are probably aware, eating high glycemic foods can lead to a rise in blood sugar levels. These foods with excess of carbohydrate content are converted to body fat if it can’t be burnt by our bodies. As research has shown us, mixing high glycemic foods with low glycemic foods or by incorporating fats and proteins in the same meal reduces the impact on blood sugar. This is similar to what is preached by the South Beach Diet, but less radical.
For example, although a portion of oatmeal has a high glycemic index, it also brings fiber as well as nutrients. If you add chopped nuts and low fat milk along with whole berries, you’ll have a balanced meal with the fat, fiber, protein and daily nutritional intake which creates a winning combination for managing your weight!
These food lists are in ascending order. The further down the list a food is, the higher their GI is.
List of Low Glycemic Foods
Roasted and salted peanuts
Low-fat yoghurt with sweetener
Cherries
Grapefruit
Pearl barley
Red lentils
Whole milk
Dried apricots
Butter beans
Fettucine pasta
Skimmed milk
Low-fat fruit yoghurt
Wholemeal spaghetti
Apples
Pears
Tomato soup, canned
Apple juice, unsweetened
Noodles
White spaghetti
All Bran
Chick peas, canned
Peaches
Porridge made with water
Lentil soup
Oranges
Macaroni
Green grapes
Orange juice
Peas
Baked beans in tomato sauce
Carrots, boiled
Milk chocolate
Kiwi fruit
Stoneground wholemeal bread
Crisps
Special K
Banana
Raw oatbran
Sweetcorn
List of High Glycemic Foods
Mashed potato
White bread
Watermelon
Swede
Bagel
Branflakes
Cheerios
French fries
Coco Pops
Jelly beans
Rice cakes
Rice Krispies
Cornflakes
Jacket potato
Puffed wheat
Baguette
Parsnips, boiled
White rice, steamed