Use our Free Glycemic Index Chart to make your weight loss seem like a breeze. When you choose better food, you feel better. Your weight will melt off and stay off.
The glycemic index measures how fast our body digests carbohydrates.
When a carbohydrate is digested quickly, it causes a bigger change in our blood sugar. We don't want that. Those foods have a HIGH number on the glycemic index.
If a carbohydrate is digested slowly, it has a much smaller effect on our blood sugar. Yes, that's what we want. Those foods have a LOW number on the glycemic index.
Good news - the LOW and slow carbohydrates are healthier for us.
|Low Glycemic Foods|
|Med/High Glycemic Foods|
|Pumpernickel bread||Light rye bread|
|Sourdough breads||Raisin bread|
|Spelt multigrain bread||White breads|
|Wonder White Low GI bread||Whole wheat breads|
|Kellogg's All-Bran||Shredded wheat|
|Frosted Flakes||Raisin Bran|
|Oat bran, raw|
|Steel cut oatmeal|
|CAKES, MUFFINS, COOKIES||CAKES, MUFFINS, COOKIES|
|9 Grain muffin||Angel food cake|
|Apple muffin, homemade||Blueberry muffin|
|Cake mix and icing||Bran muffin|
|Chocolate muffin||Croissant, plain|
|Sponge cake||Doughnut, cinnamon & sugar|
|Oatmeal cookies||Oatmeal muffin|
|Pancakes, from mix|
|Mousse||Sweetened condensed milk|
|Apple, fresh or dried||Apricots|
|Apricots, dried||Banana, ripe|
|Banana, under ripe||Dried fruits|
|Fruit & nut mix||Peaches, in syrup|
|PASTA & NOODLES||PASTA & NOODLES|
|Kraft macaroni & cheese|
|Rice noodles & pasta|
|Uncle Ben's rice, in pouches||Arborio risotto rice|
|Instant white rice|
|Chocolate, plain||Fruit Roll-Ups|
|Combos Snacks||Gummi candies|
|Kudos bars||Jelly beans|
|Milky Bar, white||Lifesavers|
|Granola bar-some kinds||Granola bar-some kinds|
|Nuts||Microwave popcorn, plain|
|Peanut M&M's||Milky Way bar|
|Potato chips, plain||Pop-tarts|
|Snickers bar||Rice Krispie Treats|
|Most of them|
|Corn||White potato, no skin|
|Sweet potato & Yam||Mashed potatoes|
|Winter squashes||Potato Chips|
|Lettuce & greens|
You've accomplished Step One: knowledge. You know which foods to eat and which ones to limit, avoid, or cut out altogether.
Step Two is harder: changing your eating habits. We have help. Click here for a very easy structure to change your eating.
We also have lots of recipes on our website.
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