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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
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