Eat Low Glycemic

EAT LOW GLYCEMIC
The higher the Glycemic Index, the greater the metabolic stress. The greater the metabolic stress, the greater the insulin requirement and the more likely you are to gain weight with all the accompanying problems!

Below are the major foods with a GI 55 or below. That appears to be the healthy way to eat!

Apple, medium
38
Apple juice, 8 oz
40
Almonds
0
Apricots, 5 halves, dried
31
Banana, medium
55
Baked beans, 4 oz
48
Barley, pearl, boiled, ? cup
25
Black beans, ? cup
30
Blackeyed peas, ? cup
42
Rice bran 1 tbl
19
Butter beans, ? cup
31
Carrots, cooked, ? cup
49
Bulgar, cooked, ? cup
48
Brown rice, 1 cup, cooked
55
Cherries, 10 large
22
Chick peas, cooked, ? cup
42
I oz dark chocolate
32
Milk, 2%, 1 cup
30
Yogurt, non-fat, fruit
33
Fettucini, 1cup, cooked
32
Grapes, green, 1 cup
46
Mango, small
55
Orange, medium
44
Orange juice, 8 oz
46
Peach, medium
42
Peanuts
14
Cashews
22
Pecans
0
Pear, medium
38
Pineapple juice, 8 oz
46
Plums, medium
39
Grapefruit, 12 medium
25
Grapefruit juice, 8 oz
48
Honey, I tsp
20
Kidney beans, ? cup
37
Lentils, ? cup
30
Lima beans, ? cup
32
Macaroni, cooked, 1 cup
45
Navy beans, ? cup
38
Oat meal, old type, 1 cup
49
Spaghetti, 1 cup, cooked
41
Peanuts, ? cup, roasted
14
Peas, ? cup
48
Pinto beans, ? cup
45
Sweet potato, 1/2 cup
54
Pumpernickel bread, 1 slice
51
Semolina, 2/3 cup, cooked
55
Tomato soup, 1 cup
38
Sourdough bread, 1 slice
52

Artichokes, asparagus, broccoli, cauliflower, celery, cucumber, eggplant, green beans, lettuce, peppers, spinach, tomatoes, zucchini all have a GI of around 15!

Note that meats, fish, fowl and eggs have no carbohydrate so they have a zero GI. In general, raw non-starchy vegetables have very low GI. Olive oil and butter, or coconut oil, are the only added fats I recommend. They have no measurable GI. At least 90% to 100% of all the food eaten should be from the foods listed above and in this paragraph! Most cheeses have low GI. Although some boxed cereals have GI within the 55 or lower range I think is ideal, virtually all are really semi-junk!


I recently received the results of my own anti-gluten test, below! So I am one of the one-third of people who are sensitive.

Please see GLUTEN TOXICITY in archives. If you have any symptoms, please get at least the fecal antigliadin IgA test.

Gluten Sensitivity Stool Test ? ?
Fecal Antigliadin IgA ? 20 (Normal Range < 10 Units)

Interpretation of Fecal Antigliadin IgA: Intestinal antigliadin IgA antibody was elevated, indicating that you have active dietary gluten sensitivity. For optimal health, resolution of symptoms (if you have them), and prevention of small intestinal damage and malnutrition, osteoporosis, and damage to other tissues (like nerves, brain, joints, muscles, thyroid, pancreas, other glands, skin, liver, spleen, among others), it is recommended that you follow a strict and permanent gluten free diet. As gluten sensitivity is a genetic syndrome, you may want to have your relatives screened as well.