Glycemic index list

Too often, we don’t think about the value of the food we eat as long as it alleviates our hunger pangs. This is especially true for those of us who live a fast-paced life, busily going from one responsibility to the next on autopilot, without giving much thought to what we eat or how we eat it.

Before we know it, we have gained unwanted weight, are experiencing mood swings, and are sometimes feeling lethargic or moody. A glycemic index list can help us determine which foods to eat and which to avoid in order to get the most nutritional value from the foods we eat and also provide us with better overall health and well-being.

Based on studies conducted by the Stanford Center for Disease Prevention Research, the following glycemic index list can provide us with optimal overall health and well-being.

FOOD TO TAKE

• Lean meats: beef, pork, lamb with the fats extracted
• Chicken: skinless
• Seafood: mussels, oysters, lobsters
• Fish: it is well frozen and canned
• Vegetables: artichokes, asparagus, bean sprouts, broccoli, cabbages, raw carrots, cauliflower, peas, radishes, onion, olives, radishes, soybeans, tomatoes
• Fruits: apples, apricots, berries, grapes, grapefruits, kiwi, melon, orange, papaya, pear, pineapple, watermelon, cherries, melon
• Breads and cereals: whole grains, wheat, rye, multigrain, oats, rice bran
• Starch: whole wheat pasta, brown rice, couscous, lentils
• Dairy: low-fat or fat-free cheese, low-fat cottage cheese, egg whites, low-fat milk, tofu, low-fat / no-sugar yogurt
• Beverages: water, unsweetened coffee and cream, diet sodas, unsweetened beverages, unsweetened tea

FOODS TO AVOID

• Bacon
• Fat meats
• Fried chicken with skin
• Duck
• Fish sticks
• Hot dogs
• Liver
• Liver sausage
• Canned fish / shellfish in oil
• Vegetables: avocado, beets, cooked carrots, corn, olives in oil, parsnips, sweet pickles, potatoes
• Fruits: bananas, preserved fruits, coconut, dates, dried fruits, fruit juices, mangoes, jam, grapes
• Breads and cereals: bagels, cookies, white bread, chips, cookies, croissants, cakes, muffins, popcorn, muffins, waffles, non-whole wheat tortillas, cakes.
• Starch: baked or re-fried beans, ramen noodles, white pasta, pretzels, white or fried rice, soups unless they are vegetable broth, taco tacos
• Dairy: cheese not included in Takeout, cream cheese, frozen yogurt, ice cream, sorbet
• Drinks: alcoholic beverages, all kinds of sugary drinks

Taking into account all the types of foods on the Glycemic Index List that we can eat will help us lower blood sugar, especially if we have diabetes, control our weight and reduce the possibility of heart disease.

We can post our own glycemic index list on display in our kitchens so that we can guide ourselves accordingly.