Low gi index on foods

Breads, Grains and Pasta baguette-95 rice pasta,brown-92 instant rice-91 kaiser roll - 73 bagel -72 white bread -70 wholemeal bread -69 rye flour bread 64 macaroni cheese-64 hamburger bun- 61 pita bread-57 white rice -56brown rice 55 sourdough bread - 52 linguine-50 multigrain bread- 48 bulgur-48 converted rice -47 macaroni-45 spaghetti, white -41 ravioli, meat filled-39 spaghetti, whole wheat- 37 spaghetti, protein enriched-27 barley -25 Fruits dates,dried-103 watermelon-72 pineapple-66 raisins-64 apricots -57 mangoes-56 fruit cocktail-55 banana -53 kiwi fruit-53 grapes -52 canned peach 47 orange -43 peaches-42 blueberries -40 plums-39 pear -36 apple -36 strawberries-32 raspberries-32 blackberries-32 dried apricots- 30 grapefruit-25 cherries-22 Snacks rice cakes -82 pretzels- 81 jelly beans-80 waffles- 76 doughnut- 76 soda crackers - 74 corn chips -72 *mars bars-68 ryvita -67 wheat crackers -67 rye crisp bread -63 power bar -57 popcorn -55 oatmeal cookies-55 *potato chips/crisps-54 *chocolate -49 banana cake-47 peanuts-14 Healthy snacks Cereals Rice Krispies-82 Grapenut flakes- 80 Cornflakes-77 Weetabix-77 Total -76 Puffed wheat-74 Cheerios-74 Shredded Wheat -69 Oatmeal-61 Mini Wheats (wholemeal)-57 Museli-56 Oatbran-55 Porridge, non instant-49 All Bran-42 Cakes/biscuits Rice cakes-82 Wafer biscuits 77 Doughnut -76 Waffles-76 Ryvita -67 Croissant -67 Shortbread -64 Muffin (unsweetened)-62 Danish pastry -59
Potatoes, root crop parsnips 97 **baked potatoes-83 instant potatoes- 83 chips- 75 mashed potatoes- 73 beetroot-64 new potatoes- 57 boiled potatoes- 56 sweet potatoes-54 yam-51 Vegetables sweet corn- 55 green peas-48 carrots,cooked-39 green beans-15 peppers-15 spinach -15 tomatoes- 15 artichoke -15 asparagus-15 broccoli-15 cauliflower-15 celery -15 cucumber -15 lettuce -15 Legumes Baked Beans-48 Chickpean,tinned-42 Haricot Beans-38 Chick peas-33 Butter beans-31 Lentils-29 Kidney Beans-27 Soy Nuts-18 Dairy *Ice cream-61 *Ice cream (low fat) 50 Milk, semi-skimmed 34 Chocolate milk- 34 Fruit yogurt, low fat-33 Milk-Skim-32 Milk -Fat-free-32 Soy Milk- 31 Milk, full fat -27 Yogurt, plain, unsweetened, low fat-14 Sugars Maltose-105 Glucose-100 Honey-73 Sucrose-65 Table sugar-65 Lactose-46 Fructose-23 Beverages Gatorade-78 Soft drinks,fanta-68 Colas-65 Orange juice-57 Grapefruit juice-48 Pineapple juice -46 Apple Juice,unsweetened-41
 
ive set you on a mission now aint I lol xxx
 
Yup hun...i have been looking into this for months after i tried it last time...kinda keeps me going on LT that i can have sooo much good food and still eat well be as fab as Kylie Minogue lol
 
Nic, just give me a brief outline about it, is it a permanent plan or another diet????
 
its a life time plan hun x
 
Basically, the idea is you eat the foods low in gi and it stabalises your blood sugar levels. Stay away from refined foods as these make you crave other refined food leading to the hunger spiral.
However, if you have one thing hi or medium gi you can lower the overall GI of the meal by eating the rest of the meal low gi ...for eg white toast (white bread is very refined so hi gi) add peanut butter to it which is low gi and it brings the gi level to a medium.
When you first start you should stick with mainly low gi foods
 
Typical Day's Diet on the GI Plan


Breakfast

Bowl of porridge made from traditional oats and skimmed milk and sweetened with a little honey. Plus a pear.

Mid morning

1 pot low-fat fruit yoghurt and a banana.

Lunch

Bowl of lentil soup plus an open tuna sandwich made with 2 slices of wholegrain bread, a thin scrape of low-fat spread and tuna in brine. Plus a handful of cherries.

Mid afternoon

Small pack of low-fat crisps

Dinner

Spaghetti bolognese (made from extra lean minced beef and lots of vegetables) served with wholewheat spaghetti and salad.
 
Low gi low cal - Chocolate mousee and strawberries

Nutritional Information
(per serving)
Calories: 145
Protein: 5g
Fat: 9g
- Saturated: 5g
- Cholesterol: 3mg
Carbohydrate: 13g
- Sugars: 10g
Fiber: 2g
Sodium: 52mg

(Serves 4) 80g 70% cocoa chocolate2 egg whites2 teaspoons sugar4 tablespoons/70g plain yogurt30 raspberries (appox 95g

Break chocolate into a pirex jug and gently heat the jug in saucepan of water. When the chocolate is fully melted take the jug out of the saucepan and allow it to cool for a few minutes
Separate the egg yokes from the white. Add the sugar to the whites and whisk them until they become firm and form soft peaks as the whisk is removed
Add the chocolate to the yogurt and mix them together well
Fold the egg white into the chocolate yogurt and then spoon the mixture into ramekins or what ever bowls or glasses you have to hand. Refrigerate the mixture for 2 hours to allow it to set.
Just before serving arrange the raspberries on top and use a potato peeler to create chocolate shavings for decoration
 
Nic
You have been a busy girl...thanks makes good reading
 
lmao...thats how i get through lt wierd isnt it i love thinking about afterwardsxx
 
Sorry prob a stupid q but do meat, fish and chicken not have a GI rating?
 
GI is a rating for carbs, and meat doesn't have any carbs. Basically meat has no effect on blood sugar, so it can be considered to have a GI rating of 0.
 
Nic this is brill. Thanks 4 going to the trouble of posting all this info
Luv Helena

Week 1 -12 15st 4lb
Week 2 - 6 14st 12lb
Week 3 - 7 14st 4lb
Week 4 - 7 13st 12lb
Week 5 - 4 13st 8lb
Week 6 - 6 13st 2lb
Week 7 -5 12st 12lb
Week 8 -4 12st 7lbs
Week 9 -3 12st 4lbs (refeed)
 
No probs hun...if you need anymore just holla ... xx
 
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