The Low Glycemic Food List teaches you to
"Make a Meal." It's the key to feeling full and satisfied while eating the right portion sizes. It's pretty wonderful.
A healthy meal is easy with 3 parts . . .
Proteins - any meat, seafood or beans.
Vegetables - pick one from the Low Glycemic Food List below.
Carbohydrates - Most of the time, choose something from the "LOW" glycemic food list, but you can eat from the "HIGH" side, too. Read on about which carbohydrates are low glycemic index foods.
"Low" and Slow is the way to go. Foods that are LOW on the glycemic index do not make big changes in your blood sugar. Eat these!
Limit "High" foods. Foods that are HIGH on the glycemic index food list make bigger swings in your blood sugar. You don't want that. However, you don't have to give these foods up.
This list of low glycemic foods is adapted from the book The New Glucose Revolution for Diabetes by Dr. Jennie Brand-Miller, Kaye Foster-Powell, Dr. Stephen Colagiuri and Alan W. Barclay.
|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, underripe||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|
"Low" on the glycemic index means a score below 55, and "high" foods are above 55. Surprisingly, most foods are on the low side. But look at the high glycemic foods and think about how often we eat them. White flour and white potatoes make up a huge part of many people's diet, and those foods dominate restaurant menus in western countries.
But you can get a handle on your eating when you 1) eat good food portion sizes and 2) follow the food portion plate by adding a low glycemic food to your meals.
You can research the glycemic index number for many foods at Glycemic Index.com.
A list of vegetables doesn't do any
good unless you can learn to eat and cook a few. Get started with what
our family has from the Low Glycemic Food List on most nights:
PEAS - Put some frozen peas in a bowl with a pat of butter. Microwave for about 1-1/2 minutes.
CARROTS - Set out a bag of baby carrots (already prepared for eating). Make a ranch dip from a mix (use half sour cream and half no-fat greek yogurt).
SWEET CARROTS - Boil some baby carrots for 5-10 minutes until cooked but still crunchy. Drain water. Add a pat of butter, a spoonful of brown sugar and a squirt of honey.
FRESH GREEN BEANS - Cut the stem end off. Boil green beans for 5-10 minutes until cooked but still crunchy. Drain water. Add a pat of butter.
BAKED BEANS - Empty a can of baked beans into a small saucepan over high heat. Add 1/4 cup brown sugar, 1-2 tablespoons ketchup and a little squirt of mustard. After it boils, turn heat to low and let it carmalize, anywhere from 5 minutes to an hour.
SWEET CORN - Empty a can of corn into a microwavable bowl. Cover and microwave for 1-2 minutes.
SALAD - Use your favorite bag of greens or wash and cut your own lettuces. Add some sliced carrots, a dressing you like, and a sprinkle of parmesan cheese.
See how simple these dishes are? It can be easy to regularly eat foods from the low glycemic food list.
Where does dessert fit into that food portion plate?
My best recommendation is to wait a couple hours after dinner and eat dessert as your next snack.
Another option is to make it your "carbohydrate" during dinner. I don't like this choice as much because you're probably replacing nutritious food with something much less nutritious.
Most people struggle with gaining weight on vacations. You won't anymore.
Key is eating your appropriate food portion sizes, making sure you have
those low glycemic foods included in your meals, and snacking in
(see Step 5 - Find Some Snacks).
Our family drove around California last year, and we kept snacks in the rental car (just crackers and cookies from grocery stores). However, we did pay attention to portions. Keep snacks under 200 calories and dinner portions the size of your hand (see graphic below). We kept our weight steady.
Apply the same techniques for holidays. Keep up your snacks and you'll be able to keep your "feasts" in better proportions.
Are you worried that these portions are too small and won't fill you up?
First, remember Step 5 - Find Some Snacks. You can be eating Snacks every 2-3 hours. You don't need a belly-busting meal when you're going to eat again in a couple hours.
Second, read about low glycemic index foods (table to the left), which are naturally filling.
Comfort food is easy to eat. Vegetables (for most of us) aren't so easy. Learning about how food impacts our blood sugar helped me. Don't give up mashed potatoes, but make sure to add a little salad on the side. Believe it or not, it evens out the impact on your blood sugar.
Ever feel like depriving yourself for hours to lose weight? I have. Think again - your body will hoard fat if it thinks you need to survive starvation. We need to convince our bodies that we are not entering a period of starvation.
Two sources influenced me in this step - Food Lovers Fat Loss System and the book The New Glucose Revolution for Diabetes. I recommend them both to you. They teach you how to be healthy but still eat foods you love (hence the title "Food Lovers").
Oct 14, 16 03:14 PM
Get Quick Dinner Recipes that are also delicious and healthy. Discover our FREE RECIPES (tested and approved by this doctor's family) at WeightCruncher.com.
Mar 23, 16 11:00 AM
Celebrate with Easter Dinner Recipes. Our family loves all these dishes, and that's what you want, isn't it? You can elevate your dinner menu and still keep it simple.
Mar 23, 16 10:59 AM
Keep Easter sweet without packing on the pounds. Still have fun celebrating with Easter Dessert Recipes.