The Glycemic Index (GI) measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. The lower the number, the slower the absorption. The numbers are percentages compared to a reference food, in this case glucose, at 100%.
High glycemic foods turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating; its almost the same as eating table sugar.
What is the Glycemic Load (GL)?
The GI tells you how fast foods spike your blood sugar. But that won’t tell you how much carbohydrate per serving you’re getting. That’s where the Glycemic Load measurement is a great help. It measures the amount of carbohydrate in each serving of food. Foods with a GL under 10 should be your first choice for carbs. Foods that fall between 10 and 20 on the GL scale have a moderate affect on your blood sugar. Foods with a GL above 20 will cause blood sugar and insulin spikes, so try to eat those foods sparingly.
|Food||GI||Serving Size (g)||GL|
|Jelly Beans||78||1 oz||22|
|Snickers Bar||68||60g (1/2 bar)||23|
|Table Sugar||68||2 Tsp||7|
|Strawberry Jam||51||2 Tbs||10.1|
|Peanut M&Ms||33||30 g (1 oz)||5.6|
|Dove Dark Chocolate Bar||23||37g (1 oz)||4.4|
BAKED GOODS & CEREALS
|Corn Bread||110||60g (1 piece)||30.8|
|French Bread||95||64g (1 slice)||29.5|
|Corn Flakes||92||28g (1 cup)||21.1|
|Corn Chex||83||30g (1 cup)||20.8|
|Rice Krispies||82||33g (1.25 cup)||23|
|Corn pops||80||31g (1 cup)||22.4|
|Donut (lrg. glazed)||76||75g (1 donut)||24.3|
|Waffle (homemade)||76||75g (1 waffle)||18.7|
|Grape Nuts||75||58g (1/2 cup)||31.5|
|Bran Flakes||74||29g (3/4 cup)||13.3|
|Graham Cracker||74||14g (2 sqrs)||8.1|
|Cheerios||74||30g (1 cup)||13.3|
|Kaiser Roll||73||57g (1 roll)||21.2|
|Bagel||72||89g (1/4 in.)||33|
|Corn tortilla||70||24g (1 tortilla)||7.7|
|Melba Toast||70||12g (4 rounds)||5.6|
|Wheat Bread||70||28g (1 slice)||7.7|
|White Bread||70||25g (1 slice)||8.4|
|Kellogg’s Special K||69||31g (1 cup)||14.5|
|Taco Shell||68||13g (1 med)||4.8|
|Angel food cake||67||28g (1 slice)||10.7|
|Croissant, Butter||67||57g (1 med)||17.5|
|Muselix||66||55g (2/3 cup)||23.8|
|Oatmeal, Instant||65||234g (1 cup)||13.7|
|Rye bread, 100% whole||65||32g (1 slice)||8.5|
|Rye Krisp Crackers||65||25 (1 wafer)||11.1|
|Raisin Bran||61||61g (1 cup)||24.4|
|Bran Muffin||60||113g (1 med)||30|
|Blueberry Muffin||59||113g (1 med)||30|
|Oatmeal||58||117g (1/2 cup)||6.4|
|Whole wheat pita||57||64g (1 pita)||17|
|Oatmeal Cookie||55||18g (1 large)||6|
|Popcorn||55||8g (1 cup)||2.8|
|Pound cake, Sara Lee||54||30g (1 piece)||8.1|
|Vanilla Cake and Vanilla Frosting||42||64g (1 slice)||16|
|Pumpernickel bread||41||26g (1slice)||4.5|
|Chocolate cake w/chocolate frosting||38||64g (1 slice)||12.5|
|Gatorade Powder||78||16g (.75 scoop)||11.7|
|Cranberry Juice Cocktail||68||253g (1 cup)||24.5|
|Cola, Carbonated||63||370g (12oz can)||25.2|
|Orange Juice||57||249g (1 cup)||14.25|
|Carrot juice (freshly made)||43||250g||10|
|Hot Chocolate Mix||51||28g (1 packet)||11.7|
|Grapefruit Juice, sweetened||48||250g (1 cup)||13.4|
|Pineapple Juice||46||250g (1 cup)||14.7|
|Soy Milk||44||245g (1 cup)||4|
|Apple Juice||41||248g (1 cup)||11.9|
|Tomato Juice||38||243g (1 cup)||3.4|
|Baked Beans||48||253g (1 cup)||18.2|
|Pinto Beans||39||171g (1 cup)||11.7|
|Lima Beans||31||241g (1 cup)||7.4|
|Chickpeas, Boiled||31||240g (1 cup)||13.3|
|Lentils||29||198g (1 cup)||7|
|Kidney Beans||27||256g (1 cup)||7|
|Soy Beans||20||172g (1 cup)||1.4|
|Peanuts||13||146g (1 cup)||1.6|
|Potato||104||213g (1 med)||36.4|
|Parsnip||97||78g (1/2 cup)||11.6|
|Carrot, raw||92||15g (1 large)||1|
|Beets, canned||64||246g (1/2 cup)||9.6|
|Corn, yellow||55||166g (1 cup)||61.5|
|Sweet Potato||54||133g (1 cup)||12.4|
|Yam||51||136g (1 cup)||16.8|
|Peas, Frozen||48||72g (1/2 cup)||3.4|
|Tomato||38||123g (1 med)||1.5|
|Broccoli, cooked||0||78g (1/2 cup)||0|
|Cabbage, cooked||0||75g (1/2 cup)||0|
|Celery, raw||0||62g (1 stalk)||0|
|Cauliflower||0||100g (1 cup)||0|
|Green Beans||0||135g (1 cup)||0|
|Mushrooms||0||70g (1 cup)||0|
|Spinach||0||30g (1 cup)||0|
|Watermelon||72||152g (1 cup)||7.2|
|Pineapple, raw||66||155g (1 cup)||11.9|
|Cantaloupe||65||177g (1 cup)||7.8|
|Apricot, canned in light syrup||64||253g (1 cup)||24.3|
|Raisins||64||43g (small box)||20.5|
|Papaya||60||140g (1 cup)||6.6|
|Peaches, canned, heavy syrup||58||262g (1 cup)||28.4|
|Kiwi, w/ skin||58||76g (1 fruit)||5.2|
|Fruit Cocktail, drained||55||214g (1 cup)||19.8|
|Peaches, canned, light syrup||52||251g (1 cup)||17.7|
|Banana||51||118g (1 med)||12.2|
|Mango||51||165g (1 cup)||12.8|
|Orange||48||140g (1 fruit)||7.2|
|Pears, canned in pear juice||44||248g (1 cup)||12.3|
|Grapes||43||92g (1 cup)||6.5|
|Strawberries||40||152g (1 cup)||3.6|
|Apples, w/ skin||39||138g (1 med)||6.2|
|Pears||33||166g (1 med)||6.9|
|Apricot, dried||32||130g (1 cup)||23|
|Prunes||29||132g (1 cup)||34.2|
|Peach||28||98g (1 med)||2.2|
|Grapefruit||25||123g (1/2 fruit)||2.8|
|Plum||24||66g (1 fruit)||1.7|
|Sweet Cherries, raw||22||117g (1 cup)||3.7|
|Ice Cream (Lower Fat)||47||76g (1/2 cup)||9.4|
|Pudding||44||100g (1/2 cup)||8.4|
|Milk, Whole||40||244g (1 cup)||4.4|
|Ice Cream||38||72g (1/2 cup)||6|
|Yogurt, Plain||36||245g (1 cup)||6.1|
|Very low GI and GL|
Follow these tips for fat busting meals:
The above chart was provided by Al Sears, MD. To learn how to provide your body with the optimum balance of nutrients, click here to view Al Sears' Nutrition Pyramid.
Eating high-glycemic foods for a prolonged time can lead to elevated blood sugar levels, glucose intolerance and eventually diabetes. CDC: “More than 29 million Americans have diabetes; 1 in 4 doesn’t know.” You need to know, so here are some recommended resources:
You are what you eat, they say, but taking full responsibility for food and healthy eating in your life can be quite a challenge. Especially nowadays, in the modern world, we are all surrounded by temptations to consume too much, and too much of the wrong thing. And not only temptation - a whole industry is devoted to persuading us to indulge ourselves to excess.
And what if your challenge is in the other direction? What if you have been depriving yourself unhealthily, and are trying to return to a more balanced approach? All that pressure is no help to you either.
Of course you need to take practical measures to manage your food intake and establish a good and healthy routine, but you will be much more likely to succeed at this if you focus on the psychological aspects of nutrition and eating. And this is where hypnosis can really help you.
The following food and healthy eating hypnosis downloads are based on a solid understanding of the psychological underpinnings of unhealthy consumption. You can find a download to help you comfortably, easily and effectively take control of how food contributes to your healthy lifestyle...
Drink More Water
Eat More Vegetables
Gluten Free Diet
Reduce Salt Intakep
Stop Drinking Soda
Are you struggling with weight loss? Hypnosis can provide the extra motivation and determination to keep you moving in the direction of your goals, and help you escape the many food traps that can cause weight gain.
Self hypnosis for weight loss is the perfect tool for re-educating your unconscious mind - the part that creates cravings and impulses - to give you back real choice in what you eat. You know that a real and permanent change in your weight only comes with a change in lifestyle, not through fad diets that you can't possibly keep up over the long term. The following weight control hypnosis downloads can help you make those changes, and far more quickly and easily than you ever imagined possible.
Why is hypnotherapy so much more effective than just dieting alone? Because it lifts you out of a double bind. On the one hand, faddy dieting and unnatural calorie restriction actually causes your body to store fat more effectively, and create cravings for high-calorie, unsatiating foods. In addition, feeling 'deprived' on a daily basis is eventually going to drive you to bingeing and rebellion, no matter how strong your self-control. In short, hunger always wins in the end.
Break the patterns and habits of poor or over eating and take control of your hunger and weight.
Taking a psychological approach with hypnosis deals with the hidden patterns behind poor eating and over-eating at the same level as they occur - deep in your unconscious mind. That's why it's so much more effective. Taking control back and giving your body the foods it needs will make maintaining a healthy weight natural and easy.
Save 42% with the 10 download Weight Loss Hypnosis Pack, containing the 10 most needed solutions to weight loss problems.
Banish Fast Food
Enjoy Healthy Cooking
Keep Weight Off
Low Carb Diet
Stop Binge Eating
Stop Comfort Eating
Stop Emotional Eating
Stop Night Eating
TV Junk Food
Weight Loss Motivation
Weight Loss: Healthy Eating
Baby's First Year: What Every New Parent Needs to Know
Learn what you can expect in the first year of your baby's life. We offer tips and advice on everything from sleep to baby's first cold. This page will help you to make the most out of your baby's first year by giving you some basic guidelines and milestones to measure against. With a free PDF to download.
Creating Confident Kids
Although nobody gets a parenting manual in the delivery room, it is our duty as parents to try to make our kids as well rounded, happy and confident as possible.
Raising Children Who Succeed
It is one of the most powerful things any person alive can do, to choose to raise a child. To have a successful child we need to create a childhood that breeds success. Here's how... Eating for Success
It might feel like we know a lot about food, but are we using that knowledge? And how can we be sure that what we are putting into our bodies is health, strength and energy?
Free Yourself from Panic Attacks
With all the stresses and strains of modern living, panic attacks are become a common problem for many people. Panic attacks occur when the pressure we are living under starts to creep up and overwhelm us. Thankfully panic attacks are very treatable.
Making Time Work For You
Of course we all have the same amount of time in the day. But some people struggle to get even the simplest of tasks completed while others can work a weeks worth of jobs into one single day. Time can be our worst enemy or our closest friend.
The Power of Gratitude
Having gratitude helps us to enjoy life more. It can break through huge barriers and reduce our stress loads, give us more confidence and help us to meet our goals. But how is it possible to be grateful in times of stress or when suffering from disappointment or sadness?
Reaching Your Full Potential
No matter what innate talents you were born with, what family you were born into, the money you have made or lost, or the times of difficulty or lucky breaks, nothing will get you to where you want to be better than understanding your full potential.
Exploring EFT (Emotional Freedom Technique)
EFT works to free the user of both physical and emotional pain and relieve chronic conditions by healing the physical responses our bodies make after we've been hurt or experienced pain.
101 'Everyday' Tips for Losing 10 Pounds
This page is dedicated solely to the cause of losing weight - sometimes in the most surprising ways you ever heard of. There is only one thing that you have to bear in mind. Weight loss does not happen by itself. There are only two ways to accomplish it... The first is by watching what you eat and the second is by seeing to it that your body gets the exercise that it needs. As you go through the following topics, you'll be amazed by all the 'everyday' things you can be doing to lose 10 pounds... or more.
Transform Yourself at Home
One thing which has always put me off transforming myself is the thought of doing it in front of other people. It does not matter if they are male or female, I want to step out into the world as a transformed person and not let them see the me which existed beforehand. Life’s not that perfect, but over the last year I have decided to turn my home into a gym. That does not mean buying a lot of expensive equipment, it just means learning how to use the home to my advantage. Here’s why I’ve found working out at home to be really good for me...
101 Ways to Get in Better Shape and Stay That Way!
Here are some tips for both health and fitness that will help you lose weight, discover ways to maintain a better healthy lifestyle, and be in the best shape of your life.
Food is Medicine
In the UK, 10,000 people are killed every year by adverse drug reactions, which happen when the prescription drug that is supposed to be curing them kills or harms them instead. Patrick Holford and Jerome Burne explain why food may be better medicine for your health than the drugs your doctor is likely to prescribe.
Nutrition and Cancer
Inadequate nutrition is one of the root causes of cancer, and although under-used by medical doctors, nutritional therapy can play an important part in recovery from cancer. This article gives more details. Recently updated with many links for further information about alternative cancer treatments and prevention.
Guided Imagery and Eating Disorders
This article by Joanna Poppink discusses how guided imagery and other methods that reach under the conscious thinking mind can be useful in helping people recover from eating disorders. People with eating disorders often have secrets from themselves. These are secrets about which they have little or no awareness.
Is there a Cure for Arthritis?
An informative report on the latest osteoarthritis breakthroughs and a dramatic true life story of how one person halted his osteoarthritis pain and reversed the progression of his disease.
Arthritis in Family Pets
Is your beloved pet not as active as before? Important information for anyone who owns a pet including the latest breakthroughs in fighting arthritis in pets, a debilitating disease for 30% of all dogs and cats.
Supplements: Are They Necessary & Are They Safe?
The argument goes that eating a varied diet rich in fruit and vegetables delivers the right amount of vitamins and minerals to the body and that high doses of synthetic supplements are unsafe. So don't bother with supplements. But this is a misleading distortion of the truth - read this article for the real picture.
Mental and physical exhaustion are very common symptoms, linked to the stressful lifestyle, poor diet and lack of exercise that so many people suffer. This article describes just what is going on and what you can do about it, describing the symptoms of stress and touching on the related topics of hypoglycemia, hypertension and Chronic Fatigue Syndrome.
What does it take to be happy?
Feeling good is not just a luxury, it is a vital necessity for good health and long life. This article tells you how.
5 Effective Tips To Kill Depression
Here are some superb tips to conquer the melancholy mood and get more happiness out of your daily activities.
Nutrition in the Treatment of Depression
This article (extracted from "Alcoholism--The Biochemical Connection" by Joan Larson) was written especially to help alcoholics, who are particularly prone to suffer from depression, but the information it contains will be valuable for every person who frequently feels depressed or unable to sleep through anxiety. Until these nutritional factors are handled no amount of positive thinking or psychotherapy can make much headway. This is the reason that I, as a psychologist, initially became interested in the subject of nutrition.
CFS or Low Level Mercury Poisoning?
We would like to draw your attention to an individual case of Chronic Fatigue Syndrome (CFS, also known as ME) which was not resolvable by nutritional means alone. This was because the real cause was Mercury poisoning, a form of toxicity which has very similar symptoms to CFS. If you have had a lot of dental fillings with silver/mercury amalgam, and you suffer from chronic fatigue, you may have the answer right there in your mouth!