How helpful is the Glycemic Food Index Chart?
The glycemic food index chart can provide you all the necessary information when it comes to the foods that have low GI value that you can include into your diet. By following this chart, you can easily prevent the fluctuation in your blood sugar and help you lose weight. According to the glycemic food index chart, foods with GI values of 55 and below are considered low GI foods. These foods are good for you along with foods that have a GI value of 55 to 69, which are considered as medium GI foods. The foods that should be avoided are the ones with the GI value of 70 and above as these are high GI foods and can affect your blood sugar severely. How helpful is the Glycemic Food Index Chart? Read the following.
The best part about the glycemic index diet is that almost all nutrients are included in it. These include carbohydrates, proteins and fats, which are helpful in reducing your hunger pangs and help you achieve your goal weight.
Here are some foods that are included in the glycemic food index chart:
- Cereals: oats and oat bran, rice bran, muesli and cereals are included in the glycemic food index chart.
- Dairy Products: fat-free or 1% milk, cream cheese, yogurt with no sugar, cheese, cottage cheese, and sour cream.
- Bread: breads made out of high-fiber whole grain, coarse rye flour, whole wheat bread, grains, and heavy breads.
- Grains: grains included in the glycemic food index chart are bulgur, brown rice, barley and buckwheat
- Proteins: poultry including eggs, all types of fishes and meats. Chicken should be eaten without the skin and the beef should be extra lean. Those who like eating Japanese foods should opt for sashimi instead of sushi.
- Noodles and Pasta: just like the breads, make sure to opt for noodles and pastas that are made out of high-fiber grains and whole grains. Make sure to avoid consuming canned noodles and pastas.
- Vegetables: all kinds of vegetables are included in the glycemic food index chart and are allowed to be consumed including broccoli, cabbage, tomatoes, asparagus, eggplant, cucumber, celery, lettuce, spinach, and green beans. Root vegetables such as rutabagas, sweet potatoes, yams, and beets contain high amount of starch and has high GI value and so these types of foods should be eaten in moderation. Potatoes and French fries should be avoided.
- Legumes: most kinds of beans and dry lentils are allowed but these should not be refined, baked, or canned and should not have pork with them.
- Seeds and Nuts: macadamia nuts, hazelnuts, flaxseeds, and almonds.
- Fruits: just like vegetables, almost all fresh fruits are included in the glycemic food index chart and should also be included in your diet. However, make sure to opt for the fruits that contain low to medium GI value only to avoid a spike in your blood sugar levels. These fruits can be blackberries, strawberries, blueberries, raspberries, cherries, plums, lemons, apples, pears, grapes, grapefruits, oranges, and peaches. Fruits with high sugar content and high GI value should be consumed in moderation. These fruits are mostly tropical fruits such as mangoes, bananas, and pineapples, as well as fruits that belong to the melon groups such as cantaloupe, watermelon, and honeydew melon.
- Oils and Fats: when making salads and salad dressings, make sure to opt for ingredients that are sugar-free such as sugar free mayonnaise, canola oil, light and non-hydrogenated margarine, olive oil, fish oil and flaxseed oil.