Low glycemic foods are generally found among fruits and vegetables, excluding potatoes, and corn, which have a high glycemic index. Simply, focusing on eating a well-balanced meal with vegetables covering at least half of your dinner plate is the goal to work towards. Carbs and protein should remain the smallest portions on the dinner plate.
Studies show that diets high in dietary fiber, “eating those vegetables”, can significantly reduce the risk of illnesses including cancer, through the effect of antioxidants which most fruits and vegetables have.
The glycemic impact diet focuses on eating more high fiber, found in fruits and vegetables, less carbohydrates, and protein. It is key to understand the affect carbohydrates have on the body; not remove them from your diet completely.
Although, the glycemic index does not restrict the eating of meat, this diet also does not incorporate eating meat as a part of it. Since meat has no carbohydrate value to it, and is comprised mostly of protein.
Simple sugars found in soda, or pop as others may refer are in fact very high on the glycemic index and should therefore, be avoided.
LOW GLYCEMIC INDEX FOODS
(choose most often vvv)
Skim milk
Plain Yogurt
Soy beverage
Apple/plum/orange
Sweet potato
Oat bran bread
Oatmeal (slow cook oats)
All-Bran™
Converted or Parboiled rice
Pumpernickel bread
Al dente (firm) pasta
Lentils/kidney/baked beans
Chick peas
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MEDIUM GLYCEMIC INDEX FOODS
(choose more often vv)
Banana
Pineapple
Raisins
New potatoes
Popcorn
Split pea or green pea soup
Brown rice
Couscous
Basmati rice
Shredded wheat cereal
Whole wheat bread
Rye bread
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HIGH GLYCEMIC INDEX FOODS
(choose less often v )
Watermelon
Dried dates
Instant mashed potatoes
Baked white potato
Parsnips
Rutabaga
Instant rice
Corn Flakes™
Rice Krispies™
Cheerios™
Bagel, white
Soda crackers
Jellybeans
French fries
Ice cream
Digestive cookies
Table sugar (sucrose) |
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