Low Glycemic Foods
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By :
Daniel Anderson
Submitted
2009-10-21 12:42:24 |
The best low Glycemic foods will help you to identify which foods you should include in your diet on a regular basis to assist in sensible weight control. This is not only great for your health but will help give you more stable energy levels throughout the day.
Burning fat is almost impossible with elevated blood sugar levels, by controlling your carbohydrate intake using low glycemic index foods you facilitate an environment for consistent energy combined with maximum fat burning effects.
As a fat burning solution Low G.I foods are excellent which is why the majority of your carbohydrate sources should be from low g.i foods, so these 18 should be very useful:
Foods With A Low Glycemic Index
1. Grapefruit
Grapefruits are great as a breakfast food and contain good levels of fiber and micro-nutrients. Some grapefruits have a g.i index as low as 20 making them about as good as it gets.
Anecdotal evidence places grapefruit as a great fat burning tool as well.
Grapefruit is a popular low glycemic fruit.
2. Cherries
Cherries are one of the most delicious treats in the world and the good news is that they are low glycemic gold. Cherries are as versatile as they are tasty and some varieties have a g.i of less than 20.
3. Soy beans
A great source of non-animal proteins, fiber and phyto-estrogens. Probably the single most consumed vegetarian foods due to their use in a multitude of soy based dairy alternatives. Soybeans are renown for their versatility and economical pricing. Soybeans can have a g.i index as low as 16.
4. Lentils
Lentils are a staple on the sub-continent for a valid reason - they are cheap, they taste great and they are high in both protein and fiber. Lentils are possibly the best g.i food in the world and although some soybean lovers may contest, that fact that lentils are possibly the best vegetable based source of iron, folate, soluble fiber and B1 means they are a bonafide superfood. Lentils have a g.i as low as 16.
5. Apples
Apples are the low g.i food you can carry anywhere and eat anytime. Apples can have a g.i as low as 28 and can be used in many dessert and savory dishes. One of the most popular low glycemic fruit.
6. Plums
Beautiful, tasty and tempting plums are a low g.i treat that offer convenient, sweet and nutritious choices in one of the worlds best fruits. Plums can have a g.i as low as 24 and have many varieties to choose from.
7. Red Kidney Beans
Having a g.i under 22 and packed with fiber, red kidney beans are a fantastic food to include in your diet. Chilli con carne, three bean salad and bean burritos are just some of the healthy and tasty popular dishes using these important low g.i foods.
8. Barley
For soups and cereals barley is a great addition for those who want to make low g.i a cornerstone of their diet. Barley can have a g.i as low as 22.
9. Oats
Oatmeal, rolled oats, porridge - It doesn't matter what you call them or whether you cook them or eat them raw, oats are a wonderful low g.i food that you can't easily eat on a regular basis. Oats can have a g.i as low as 36.
10. Peaches
Another delectable stone fruit that packs a low g.i, tasty one-two punch. Peaches are a gorgeous alternative to candy and have a g.i index as low as 28.
11. Strawberries
These ever present berries are a perfect side snack for those with a sweet craving or for those who want a low density carbohydrate source. Both sweet and nutritious, strawberries have a g.i rating as low as 40.
12. Chick Peas/Garbanzo Beans
The chick pea is the major ingredient in the widely used hummus and is not only high-fiber, tasty and textural, but also offers a low g.i alternative to more fattening and sweet condiments. Chick peas have a g.i as low as 26.
13. Sweet Potato
Sweet potatoes as opposed to white potatoes have a better effect on blood sugars and are just as nutritious and versatile. Sweet potatoes can rank as low as g.i 40.
14. The Orange
The humble orange is one of the most consumed fruits in the world. Whether as an ingredient or as a simple snack oranges have a lot to offer in both taste and nutrition. Oranges can have a g.i as low as 40.
15. Multi-Grain Bread - Low Glycemic Bread
To be clear - white bread and wheat bread, wholemeal, brown bread or any breads that do not say Multi Grain (or mixed grain)are not in the same category as said multi grain bread.
The grains slow digestion and control blood sugar keep the g.i value below 42. Soy and linseed and sourdough breads are also low g.i breads both having a g.i value as low as 36. Some specialty breads may offer a low g.i depending on your Town/City/State/Country.
One rule of thumb is any multi grain, whole grain bread is always your best choice.
16. Pears
Another useful fruit is the good old pear. Pears are naturally high in fiber and are yet another low g.i fruit rating as low as 34.
17. Low Fat Yogurt
Low fat yogurt is a food that can be mixed with fruits to form a healthy ambrosial delight. It can be frozen or strained and thickened and it can be added to smoothies. Low fat yogurt can rank as low as g.i 16.
18. Black Eyed Peas/Beans
Which ever you call them the fact remains these little gems are a very useful food in the battle for even blood sugar. Black eyed peas can have a g.i as low as 32.
19. Celery
An unbelievably member of low calorie, low glycemic vegetables, celery will give you fiber and taste without adding any kilojoules to your energy consumption.
20. Capsicum/Bell Peppers
My favorite low glycemic vegetables are peppers. They add full flavor, texture and almost not a single calorie. Are they possibly too good to be true?
Almost.
Low Glycemic Load
The more food you eat, the higher the glycemic load. In fact excess consumption of a single low gi food can have a worse effect on blood sugar then a moderate amount of high GI foods.
The key is not to overeat, but to find that point of satiety where you feel full, without being a garbage disposal unit. Low glycemic load foods or foods that you can eat a lot of include:
Celery
Peppers
Onions
Cucumber
Lettuce
Cabbage
Cauliflower
These wonderful low glycemic vegetables are all low glycemic load foods.
In Conclusion
Eating low glycemic foods as a main source of carbohydrate is not only a way of keeping even blood sugar levels that keep energy constant, but is also a way to ensure a constant intake of vitamins, minerals and fiber are present it your diet.
The fat burning, weight loss and general good health benefits of Low G.I foods make them a positive solution in the war on obesity.
Aim to make low glycemic foods 80% of the carbs that you consume.
Low Glycemic Foods By Daniel Anderson
Tom Venuto's book Feed The Body - Burn The Fat, is still the single most influential and sensible way to lose body fat using the very best diet and exercises. To get this extremely hot book Click Here!
If you want to know more about weight loss, working out and muscle gain try these articles:
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Author Resource:-
Tom Venuto's Feed The Body - Burn The Fat
If you want to burn fat off your body I can not recommend this book highly enough
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