The Glycemic Index List - So You Think You"re Eating Healthy?
Did you think you were eating healthy today when you had that bowl of corn flakes for breakfast? Surprise! It ranks up there on the glycemic index list.
It earns a stunning 83 out of 100.
But don't even bother reaching for those other cereals; it doesn't appear any of them are much better.
Rice Krispies have a ranking of 82.
Puffed wheat comes in slightly lower, but is still considered high, at a 74.
And even Golden Grahams at 71 on the glycemic index are rapid inducers of insulin.
The real surprise may be that watermelon - that All-American summertime food - ranks an astounding 72, even though many of us would consider it a healthy treat! Potatoes, too - whether you fry them or bake them - end up spiking your insulin levels.
In fact, baking only makes the situation worse.
A baked potato is rated an 85 on the list, where French fries come in at 75.
Yes, they're still high! (This, though, is a perfect example of how fat can help slow the absorption of glucose! Unfortunately, the fat in this instance usually isn't the right variety!) Can't resist that baguette at your local bakery? If you plan on following the index, it appears that you may just have to learn to say no.
It ranks 95 out of 100 on the glycemic index! And not surprisingly, you'll find plenty of junk foods listed here - filled with calories, void of nutrition and just waiting to enter your system and spike your insulin and glucose levels! Pretzels - considered by many on a low-fat diet to be a safe alternative to other junk foods - rates an 81 on this index.
Corn chips, by the way, come in at 74.
In addition to these curious quirks, are some no-brainers.
For example, doughnuts weigh in at a hefty 76 on the index, as do waffles.
But your white, refined rolls don't fare well either ranking a 73.
Medium inducers of glucose These are foods that rank from a 56 on the glycemic index to a 69.
And, here again, you discover a natural array of foods - many of which you've no doubt been eating because you considered them healthy.
Oat bran and brown rice ,for example, both are borderline medium glycemic foods with a ranking of 55.
But that's exactly what popcorn pops in at and spaghetti - wheat variety no less - tops off at as well.
Mangoes -even though they're a fruit - are a medium inducer of insulin with a ranking of 56.
Wild rice can get your insulin moving moderately fast with its GI ranking of 57.
And for all of you who've been eating those bran muffins, thinking you're doing your body healthy .
.
.
well, you "sort of" are.
A muffin comes in at 62 .
.
.
just two points better than that gooey macaroni and cheese you try to avoid.
Just think.
Macaroni and cheese is easier on your glucose and insulin than watermelon! What is this world coming to, anyway? Not only that, some candy bars rank BELOW watermelon! Let's revisit those potatoes again - only this time let's prepare the veggie a little differently.
We've finally found a way to keep our insulin down as we eat them.
If they're served as mashed potatoes, they're in the "high" range of the medium inducers, but still better than eating it baked.
If you steam your potatoes, though, the ranking falls to a 65.
It's still on the medium range, but we're making progress.
Any food in the medium range of the glycemic index can be eaten in moderation.
Low inducers of insulin Okay, you sigh (Yes! I can hear you all the way over here!), what's left? Don't look so glum.
Did you really expect to be able to eat ice cream, baguettes and French fries all day long? Plenty of foods rank low on the glycemic index.
In fact, it's in this category you'll find some the healthiest and most filling foods.
Got a yearning for yogurt? Low fat, unsweetened yogurt ranks low at 14.
Peanuts rank at a healthy 15.
So help yourself to a serving of nuts.
And one of the most attractive aspects of peanuts are the healthy oils you find in them! And look at this list of vegetables that all come in at 15.
o Artichokes o Asparagus o Broccoli o Cauliflower o Celery o Cucumber o Eggplant o Green beans .
.
.
Shall I continue? Not only are these absorbed very slowly by your body, they're all abundant sources of phytonutrients and antioxidants.
These veggies, then, not only help keep you on the right track with weight loss, they'll also help lessen your odds of acquiring a wide range of degenerative diseases as well.
Remember those warning signs we posted on bananas and carrots as spiking your insulin levels.
Bananas earn a 54 on the glycemic index.
Now while these guys rank much higher than 15 like those veggies listed above, or the 38 of an apple, it's still within the low range (even if it is the upper limits).
So that still makes a banana a better choice than a bowl of corn flakes.
It earns a stunning 83 out of 100.
But don't even bother reaching for those other cereals; it doesn't appear any of them are much better.
Rice Krispies have a ranking of 82.
Puffed wheat comes in slightly lower, but is still considered high, at a 74.
And even Golden Grahams at 71 on the glycemic index are rapid inducers of insulin.
The real surprise may be that watermelon - that All-American summertime food - ranks an astounding 72, even though many of us would consider it a healthy treat! Potatoes, too - whether you fry them or bake them - end up spiking your insulin levels.
In fact, baking only makes the situation worse.
A baked potato is rated an 85 on the list, where French fries come in at 75.
Yes, they're still high! (This, though, is a perfect example of how fat can help slow the absorption of glucose! Unfortunately, the fat in this instance usually isn't the right variety!) Can't resist that baguette at your local bakery? If you plan on following the index, it appears that you may just have to learn to say no.
It ranks 95 out of 100 on the glycemic index! And not surprisingly, you'll find plenty of junk foods listed here - filled with calories, void of nutrition and just waiting to enter your system and spike your insulin and glucose levels! Pretzels - considered by many on a low-fat diet to be a safe alternative to other junk foods - rates an 81 on this index.
Corn chips, by the way, come in at 74.
In addition to these curious quirks, are some no-brainers.
For example, doughnuts weigh in at a hefty 76 on the index, as do waffles.
But your white, refined rolls don't fare well either ranking a 73.
Medium inducers of glucose These are foods that rank from a 56 on the glycemic index to a 69.
And, here again, you discover a natural array of foods - many of which you've no doubt been eating because you considered them healthy.
Oat bran and brown rice ,for example, both are borderline medium glycemic foods with a ranking of 55.
But that's exactly what popcorn pops in at and spaghetti - wheat variety no less - tops off at as well.
Mangoes -even though they're a fruit - are a medium inducer of insulin with a ranking of 56.
Wild rice can get your insulin moving moderately fast with its GI ranking of 57.
And for all of you who've been eating those bran muffins, thinking you're doing your body healthy .
.
.
well, you "sort of" are.
A muffin comes in at 62 .
.
.
just two points better than that gooey macaroni and cheese you try to avoid.
Just think.
Macaroni and cheese is easier on your glucose and insulin than watermelon! What is this world coming to, anyway? Not only that, some candy bars rank BELOW watermelon! Let's revisit those potatoes again - only this time let's prepare the veggie a little differently.
We've finally found a way to keep our insulin down as we eat them.
If they're served as mashed potatoes, they're in the "high" range of the medium inducers, but still better than eating it baked.
If you steam your potatoes, though, the ranking falls to a 65.
It's still on the medium range, but we're making progress.
Any food in the medium range of the glycemic index can be eaten in moderation.
Low inducers of insulin Okay, you sigh (Yes! I can hear you all the way over here!), what's left? Don't look so glum.
Did you really expect to be able to eat ice cream, baguettes and French fries all day long? Plenty of foods rank low on the glycemic index.
In fact, it's in this category you'll find some the healthiest and most filling foods.
Got a yearning for yogurt? Low fat, unsweetened yogurt ranks low at 14.
Peanuts rank at a healthy 15.
So help yourself to a serving of nuts.
And one of the most attractive aspects of peanuts are the healthy oils you find in them! And look at this list of vegetables that all come in at 15.
o Artichokes o Asparagus o Broccoli o Cauliflower o Celery o Cucumber o Eggplant o Green beans .
.
.
Shall I continue? Not only are these absorbed very slowly by your body, they're all abundant sources of phytonutrients and antioxidants.
These veggies, then, not only help keep you on the right track with weight loss, they'll also help lessen your odds of acquiring a wide range of degenerative diseases as well.
Remember those warning signs we posted on bananas and carrots as spiking your insulin levels.
Bananas earn a 54 on the glycemic index.
Now while these guys rank much higher than 15 like those veggies listed above, or the 38 of an apple, it's still within the low range (even if it is the upper limits).
So that still makes a banana a better choice than a bowl of corn flakes.
