GI Foods!

[Mini]

[FONT=Arial, Helvetica, sans-serif][FONT=Arial, Helvetica, sans-serif][/FONT][FONT=Arial, Helvetica, sans-serif]Foods with a low glycemic index number gradually release glucose into your bloodstream. This gradual release helps minimize blood sugar swings and optimizes brainpower and mental focus.[/FONT]
[/FONT][FONT=Arial, Helvetica, sans-serif][/FONT]
[FONT=Arial, Helvetica, sans-serif]Fruits [/FONT]
[FONT=Arial, Helvetica, sans-serif]apple 38 [/FONT]
[FONT=Arial, Helvetica, sans-serif]apricot, canned 64 [/FONT]
[FONT=Arial, Helvetica, sans-serif]apricot, dried 30 [/FONT]
[FONT=Arial, Helvetica, sans-serif]banana 62 [/FONT]
[FONT=Arial, Helvetica, sans-serif]banana, unripe 30 [/FONT]
[FONT=Arial, Helvetica, sans-serif]cantaloupe 65 [/FONT]
[FONT=Arial, Helvetica, sans-serif]cherries 22 [/FONT]
[FONT=Arial, Helvetica, sans-serif]dates, dried 103 [/FONT]
[FONT=Arial, Helvetica, sans-serif]fruit cocktail 55 [/FONT]
[FONT=Arial, Helvetica, sans-serif]grapefruit 25 [/FONT]
[FONT=Arial, Helvetica, sans-serif]grapes 43 [/FONT]
[FONT=Arial, Helvetica, sans-serif]kiwi 52 [/FONT]
[FONT=Arial, Helvetica, sans-serif]mango 55 [/FONT]
[FONT=Arial, Helvetica, sans-serif]orange 43 [/FONT]
[FONT=Arial, Helvetica, sans-serif]papaya 58 [/FONT]
[FONT=Arial, Helvetica, sans-serif]peach 42 [/FONT]
[FONT=Arial, Helvetica, sans-serif]pear 36 [/FONT]
[FONT=Arial, Helvetica, sans-serif]pineapple 66 [/FONT]
[FONT=Arial, Helvetica, sans-serif]plum 24 [/FONT]
[FONT=Arial, Helvetica, sans-serif]raisins 64 [/FONT]
[FONT=Arial, Helvetica, sans-serif]strawberries 32 [/FONT]
[FONT=Arial, Helvetica, sans-serif]watermelon 72[/FONT]
[FONT=Arial, Helvetica, sans-serif]Vegetables [/FONT]
[FONT=Arial, Helvetica, sans-serif]beets 64 [/FONT]
[FONT=Arial, Helvetica, sans-serif]carrots, cooked 39 [/FONT]
[FONT=Arial, Helvetica, sans-serif]carrot juice 45 [/FONT]
[FONT=Arial, Helvetica, sans-serif]French fries 75 [/FONT]
[FONT=Arial, Helvetica, sans-serif]parsnips 97 [/FONT]
[FONT=Arial, Helvetica, sans-serif]peas, dried 22 [/FONT]
[FONT=Arial, Helvetica, sans-serif]peas, green 48 [/FONT]
[FONT=Arial, Helvetica, sans-serif]potato, boiled 56 [/FONT]
[FONT=Arial, Helvetica, sans-serif]potato mashed 73 [/FONT]
[FONT=Arial, Helvetica, sans-serif]potato, microwaved 82 [/FONT]
[FONT=Arial, Helvetica, sans-serif]potato, instant 83 [/FONT]
[FONT=Arial, Helvetica, sans-serif]potato, baked 85 [/FONT]
[FONT=Arial, Helvetica, sans-serif]pumpkin 75 [/FONT]
[FONT=Arial, Helvetica, sans-serif]rutabaga 72 [/FONT]
[FONT=Arial, Helvetica, sans-serif]sweet corn 55 [/FONT]
[FONT=Arial, Helvetica, sans-serif]sweet potato 54 [/FONT]
[FONT=Arial, Helvetica, sans-serif]yam 51[/FONT]
[FONT=Arial, Helvetica, sans-serif]Juices [/FONT]
[FONT=Arial, Helvetica, sans-serif]apple 41 [/FONT]
[FONT=Arial, Helvetica, sans-serif]grapefruit 48 [/FONT]
[FONT=Arial, Helvetica, sans-serif]orange 55 [/FONT]
[FONT=Arial, Helvetica, sans-serif]pineapple 46 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Pasta [/FONT]
[FONT=Arial, Helvetica, sans-serif]brown rice pasta 92 [/FONT]
[FONT=Arial, Helvetica, sans-serif]gnocchi 68 [/FONT]
[FONT=Arial, Helvetica, sans-serif]linguine, durum 50 [/FONT]
[FONT=Arial, Helvetica, sans-serif]macaroni 46 [/FONT]
[FONT=Arial, Helvetica, sans-serif]macaroni & cheese 64 [/FONT]
[FONT=Arial, Helvetica, sans-serif]spaghetti 40 [/FONT]
[FONT=Arial, Helvetica, sans-serif]spag. prot. enrich. 28 [/FONT]
[FONT=Arial, Helvetica, sans-serif]vermicelli 35 [/FONT]
[FONT=Arial, Helvetica, sans-serif]vermicelli, rice 58 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Sweets [/FONT]
[FONT=Arial, Helvetica, sans-serif]honey 58 [/FONT]
[FONT=Arial, Helvetica, sans-serif]jelly beans 80 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Life Savers 70 [/FONT]
[FONT=Arial, Helvetica, sans-serif]M&Ms Choc. Peanut 33 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Skittles 70 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Snickers 41 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Cookies [/FONT]
[FONT=Arial, Helvetica, sans-serif]graham crackers 74 [/FONT]
[FONT=Arial, Helvetica, sans-serif]oatmeal 55 [/FONT]
[FONT=Arial, Helvetica, sans-serif]shortbread 64 [/FONT]
[FONT=Arial, Helvetica, sans-serif]vanilla wafers 77 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Beans [/FONT]
[FONT=Arial, Helvetica, sans-serif]baby lima 32 [/FONT]
[FONT=Arial, Helvetica, sans-serif]baked 43 [/FONT]
[FONT=Arial, Helvetica, sans-serif]black 30 [/FONT]
[FONT=Arial, Helvetica, sans-serif]brown 38 [/FONT]
[FONT=Arial, Helvetica, sans-serif]butter 31 [/FONT]
[FONT=Arial, Helvetica, sans-serif]chickpeas 33 [/FONT]
[FONT=Arial, Helvetica, sans-serif]kidney 27 [/FONT]
[FONT=Arial, Helvetica, sans-serif]lentil 30 [/FONT]
[FONT=Arial, Helvetica, sans-serif]navy 38 [/FONT]
[FONT=Arial, Helvetica, sans-serif]pinto 42 [/FONT]
[FONT=Arial, Helvetica, sans-serif]red lentils 27 [/FONT]
[FONT=Arial, Helvetica, sans-serif]split peas 32 [/FONT]
[FONT=Arial, Helvetica, sans-serif]soy 18[/FONT]
[FONT=Arial, Helvetica, sans-serif]Grains [/FONT]
[FONT=Arial, Helvetica, sans-serif]barley 22 [/FONT]
[FONT=Arial, Helvetica, sans-serif]brown rice 59 [/FONT]
[FONT=Arial, Helvetica, sans-serif]buckwheat 54 [/FONT]
[FONT=Arial, Helvetica, sans-serif]bulgur 47 [/FONT]
[FONT=Arial, Helvetica, sans-serif]chickpeas 36 [/FONT]
[FONT=Arial, Helvetica, sans-serif]corn 55 [/FONT]
[FONT=Arial, Helvetica, sans-serif]corn chips 74 [/FONT]
[FONT=Arial, Helvetica, sans-serif]cornmeal 68 [/FONT]
[FONT=Arial, Helvetica, sans-serif]couscous 65 [/FONT]
[FONT=Arial, Helvetica, sans-serif]hominy 40 [/FONT]
[FONT=Arial, Helvetica, sans-serif]millet 75 [/FONT]
[FONT=Arial, Helvetica, sans-serif]popcorn 55 [/FONT]
[FONT=Arial, Helvetica, sans-serif]rice 47 [/FONT]
[FONT=Arial, Helvetica, sans-serif]rice, instant 91 [/FONT]
[FONT=Arial, Helvetica, sans-serif]rye 34 [/FONT]
[FONT=Arial, Helvetica, sans-serif]wheat, whole 41 [/FONT]
[FONT=Arial, Helvetica, sans-serif]white rice 88[/FONT]
[FONT=Arial, Helvetica, sans-serif]Cereals [/FONT]
[FONT=Arial, Helvetica, sans-serif]All Bran 44 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Bran Chex 58 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Cheerios 74 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Corn Bran 75 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Corn Chex 83 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Cornflakes 83 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Cream of Wheat 66 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Crispix 87 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Frosted Flakes 55 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Grapenuts 67 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Grapenuts Flakes 80 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Life 66 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Muesli 60 [/FONT]
[FONT=Arial, Helvetica, sans-serif]NutriGrain 66 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Oatmeal 53 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Oatmeal 1 min 66 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Puffed Wheat 74 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Puffed Rice 90 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Rice Bran 19 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Rice Chex 89 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Rice Krispies 82 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Shredded Wheat 69 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Special K 54 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Swiss Muesli 60 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Team 82 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Total 76[/FONT]
[FONT=Arial, Helvetica, sans-serif]Breads [/FONT]
[FONT=Arial, Helvetica, sans-serif]bagel 72 [/FONT]
[FONT=Arial, Helvetica, sans-serif]croissant 67 [/FONT]
[FONT=Arial, Helvetica, sans-serif]kaiser roll 73 [/FONT]
[FONT=Arial, Helvetica, sans-serif]pita 57 [/FONT]
[FONT=Arial, Helvetica, sans-serif]pumpernickel 49 [/FONT]
[FONT=Arial, Helvetica, sans-serif]rye 64 [/FONT]
[FONT=Arial, Helvetica, sans-serif]rye, dark 76 [/FONT]
[FONT=Arial, Helvetica, sans-serif]rye, whole 50 [/FONT]
[FONT=Arial, Helvetica, sans-serif]white 72 [/FONT]
[FONT=Arial, Helvetica, sans-serif]whole wheat 72 [/FONT]
[FONT=Arial, Helvetica, sans-serif]waffles 76[/FONT]
[FONT=Arial, Helvetica, sans-serif]Crackers [/FONT]
[FONT=Arial, Helvetica, sans-serif]Kavli Norwegian 71 [/FONT]
[FONT=Arial, Helvetica, sans-serif]rice cakes 82 [/FONT]
[FONT=Arial, Helvetica, sans-serif]rye 63 [/FONT]
[FONT=Arial, Helvetica, sans-serif]saltine 72 [/FONT]
[FONT=Arial, Helvetica, sans-serif]stoned wheat thins 67 [/FONT]
[FONT=Arial, Helvetica, sans-serif]water crackers 78 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Desserts [/FONT]
[FONT=Arial, Helvetica, sans-serif]angel food cake 67 [/FONT]
[FONT=Arial, Helvetica, sans-serif]banana bread 47 [/FONT]
[FONT=Arial, Helvetica, sans-serif]blueberry muffin 59 [/FONT]
[FONT=Arial, Helvetica, sans-serif]bran muffin 60 [/FONT]
[FONT=Arial, Helvetica, sans-serif]Danish 59 [/FONT]
[FONT=Arial, Helvetica, sans-serif]fruit bread 47 [/FONT]
[FONT=Arial, Helvetica, sans-serif]pound cake 54 [/FONT]
[FONT=Arial, Helvetica, sans-serif]sponge cake 46 [/FONT]
[FONT=Arial, Helvetica, sans-serif]tofu frozen 115 Dairy [/FONT]
[FONT=Arial, Helvetica, sans-serif]chocolate milk 34 [/FONT]
[FONT=Arial, Helvetica, sans-serif]ice cream 61 [/FONT]
[FONT=Arial, Helvetica, sans-serif]ice cream, low fat 50 [/FONT]
[FONT=Arial, Helvetica, sans-serif]milk 34 [/FONT]
[FONT=Arial, Helvetica, sans-serif]pudding 43 [/FONT]
[FONT=Arial, Helvetica, sans-serif]soy "milk" 31 [/FONT]
[FONT=Arial, Helvetica, sans-serif]yogurt 36[/FONT]

[FONT=Arial, Helvetica, sans-serif]Note: The numbers represented are in reference to glucose, which is valued at 100, and are meaningful only in relation to this base number. They do not correspond to calories or portion size. Cooked vegetables tend to release their sugar faster than when raw, and a food's degree of ripeness can affect its glycemic number.[/FONT]

 

[Curvy_Chicken]

Thanks for that Mini - most useful.



Luv CC xx xx xx

 

[LISEE]

this may sound thick....but..

i have often wondered how you use these mubers next to the foods, are you allowed a certain number each day?
or can you eat as much of these foods as you like?

well really what im asking is how does one do this diet?

not that im thinking of giving it a go, i just like to know these things!

thanks all

Lisee xx

 

[Curvy_Chicken]

Hi Lisee

No you are not thick!

Will try to explain briefly and simply...

Essentially the GI Diet principles are that if you eat foods with a low gi (a low number) it makes it easier for your body to lose weight. However some foods have a low gi but are still high in fat and calories - so common sense should still apply here! Don't eat them!

If you just want to eat healthy (not diet) you can eat in the main low gi foods and occasionally medium GI foods.

I think that food with a GI of 1-50 are low, 50-70 are medium and 70-100 high. But I am not 100% sure so if you are interested check out some websites and books.

I throughly recommend the GI Diet book by Rick Gallop I have lost 2 stone and four pounds since september following it.

Luv CC xx x xx x

 

[verity1987]

really helpful!
but... why is there so much variation on some things,
I'm starting to get confused, some web sites say I cant eat white pasta, some say I can,
Some say I can eat wholemeal bread some say I cant!

and whats a glycimic load?

any info would be good

thanks very much!

Verity x

 

[irish molly]

really helpful!
but... why is there so much variation on some things,
I'm starting to get confused, some web sites say I cant eat white pasta, some say I can,
Some say I can eat wholemeal bread some say I cant!

and whats a glycimic load?

any info would be good

thanks very much!

Verity x

As far as I understand it, GI refers to the food and GL refers to the portion size. For example watermelon may have a high GI score but you don't eat a whole one, just a slice, so the GL is much lower.
Pasta is only o.k in a very small portion, about 30g dry weight. It is tiny!!!!
Wholemeal bread should be a very thin slice. Anything with wheat in it will have relatively high GL rating so you should try rye breads or oatcakes.
I hope I have that right as I am new to this GL mallarkey!!

 

[MayfairE]

The pasta thing really confuses me tbh, because in the book I have, (don't ask me the name or author, I'd have to look and my sister has it right now lol), the recipes all allow for a standard 75g dry weight portion of pasta...which is the standard portion. So what confuses me is, how come some books and places allow bigger portions and others say no more than, like above, 30g dry weight?

I guess in general it's okay either way cause I'm eating according to the book I have and I'm still losing weight sooo... everyones different and all that malarky lol!

Is there a way to work out the GI/GL of a pre-prepared food btw? My sister has some Belvita Breakfast Biscuits which I had a nibble on and they're delicious, but when I looked at the ingredients they contain 3.6% puffed rice and also rice flour and wheat flour...so I'm guessing that pretty much blows their GI/GL through the roof right?

 

[irish molly]

Yeah, I wish there was an easy way to calculate the GI/GL of foods. You do have to look carefully at the ingredient listings to get the general idea as to which group the food should fit into.
Guess your breakfast bikkies hit the medium to high range.
I try to steer clear of bread/potato/pasta/rice. I am getting very fond of lentil curries and also quinoa!!!!

 

[Sweetas15.13]

Irish molly your weight loss is incredible well done!!

 

[irish molly]

Thanks hon. Good luck with your restart. Keep strong, and busy.

 

[biggirl86]

My personal trainer told me to give this a try... I hope it works!

 

[Emmaline]

Very interesting reading. One thing that has been omitted, however, is that everybody is soo different and can therefore tolerate various amounts of foods that others may find spikes there Bg levels. For example I have 10z Branflakes for my breakfast but some cannot eat any sort high carb first thing in the morning.

 

[irish molly]

Very interesting reading. One thing that has been omitted, however, is that everybody is soo different and can therefore tolerate various amounts of foods that others may find spikes there Bg levels. For example I have 10z Branflakes for my breakfast but some cannot eat any sort high carb first thing in the morning.

Great point. We all assimilate foods differently. In addition to which the overall GL value of any meal also depends on the ingredients, quantities and how it is cooked. Anything I have read has indicated that it is difficult to be precise about the specific values of foods. Hence, so many plans use a traffic light system.
I simply try to adhere to a few basic principles:
Eat less
Eat more veg that grows above the ground than root veg.
Eat little or no wheat. Replace these with oat and rye products.
Substitute beans of all sorts, lentils and quinoa for potato pasta and rice.
Adopt an 80/20 rule. Relax from time to time and be less careful.

 

[Jeg57]

This is really useful - just what I have been looking for!

 

[Wrinkly]

Hi Lisee

No you are not thick!

Will try to explain briefly and simply...

Essentially the GI Diet principles are that if you eat foods with a low gi (a low number) it makes it easier for your body to lose weight. However some foods have a low gi but are still high in fat and calories - so common sense should still apply here! Don't eat them!

If you just want to eat healthy (not diet) you can eat in the main low gi foods and occasionally medium GI foods.

I think that food with a GI of 1-50 are low, 50-70 are medium and 70-100 high. But I am not 100% sure so if you are interested check out some websites and books.

I throughly recommend the GI Diet book by Rick Gallop I have lost 2 stone and four pounds since september following it.

Luv CC xx x xx x

I have ordered 'Living the GI diet.' by Rick Gallop. Can't wait until it gets here.

Wow! It's just been delivered!

 

[CaliSweden]

Thank you for the info everyone.

 

[Plumfoodie]

Thought some may find this document useful, lists the GI and GL of some foods. (there's a section at the end about their proprietary foods but you can ignore that )

http://www.shaklee.com/pws/library/products/wm_gi_gl_tables.pdf

 

[Plumfoodie]

My favourite GI-friendly food of the day: apple balsamic vinegar. Tastes like apple cider vinegar and balsamic rolled into one! Vinegar is not only a great no-fat way to dress salads but also helps lower the GI of your meal.

 

[lilbitgeedy]

Lemon juice also does .hi guys...
Molly just out of interest,do you ever have any of the low GI sweet stuff,or do you not touch it at all?
EVER?? lol..i love the GI ..for me its the only "diet" that has kept me on an even keel..im going to get back on it after a horrible week on sw..i do love a bit of chocie every now and then

 

[irish molly]

Sorry for the late reply, I didn't notice the post.
I will have sweet treats. Most days I have a sweet after dinner. Usually it will be two dessert spoons of EasiYo yoghurt ( any flavour) with one of the following:
A punnet of blueberries 150g
Half a punnet of strawberries 150g
A punnet of raspberries 150g
Frozen berries are just as good and much cheaper.
Half a pear and half an apple chopped small
Two or three plums chopped small
A kiwi chopped small
Top off the bowl with 5g mixed seeds

A couple of days a week I'll allow myself one or two small kitkat bars or something similar. Beware they can set off a mini binge!
I always carry a Nakd bar, the 30g bars, which do fine with a coffee when meeting a friend for coffee.
I find that I have lost my sweet tooth to a large extent. I can sit while someone is having a gooey dessert and settle for a teaspoon of it just to taste it. Sugar is an addiction and we can control it. For me, GL has been the way to beat it!