What is the Glycemic Index?


I’ve been thinking of how to decrease my body fat, and increase my muscle. As always! And as always there were multiple factors that motivated me to do this. Number one, watching the NYC marathon, for the first time in my life, as a spectator at mile 9, cheering on random athletes and screaming out their names (as written on the front of their shirts)!

Watching a marathon is totally motivating. At least it was for me.

Second was the US election. Motivated me to get up and get stronger, get my frustrations out on the pavement and start training. It made me think, as a woman and minority, I have to work harder, be stronger and be disciplined to achieve what I need. Won’t get into details but it was something like this:

Image result for new yorker cartoon workout newsThe caption is:
“I can’t even begin to workout until I find the right news…”

Fuel for the fire that you need to maintain a workout or run!

So I began researching food, exercise and lifestyle. I joined a running club. I bought running clothes so I could run in the cold and I started teaching new and improved ViPR exercises. More on those later. But today, I thought of meal prep. And when thinking of how I was going to prep meals I had a little studying to do and I found a helpful chart I thought would be interesting to share!

It’s an interesting reminder on low glycemic foods, foods that slowly release their carbohydrate fuel as opposed to quickly, which diabetics know raises the blood sugar quickly and consequently can lead to crashes. So choosing low GI foods is a good idea when you want to provide a good solid fuel, when you’re working out and want to lose fat, feel satisfied and gain muscle!

Here you go:

I got this from the WHFoods website online.

 

Low GI Medium GI High GI
0-55 56-69 70 or greater

 

WHFoods Glycemic Index Rating System

Very Low GI Low GI Medium GI High GI
Criteria for Classification No established GI value and an available carbohydrate (avCHO) of less than 5 grams OR an established GI of less than 20 and an avCHO of less than 7 grams Either an established GI value of 55 or less OR an available carbohydrate (avCHO) value greater or more than 5 grams but less than or equal to 12 grams OR a beneficial impact on blood sugar in a preponderance of research studies An established GI vale of 56-69 An established GI value of 70 or greater

 

Food Group Very Low GI Low GI Medium GI High GI
World’s Healthiest Foods
Vegetables asparagus carrots beets potatoes
avocados eggplant corn
beet greens garlic leeks
bell peppers green peas sweet potatoes
bok choy onions
broccoli sea vegetables
Brussels sprouts winter squash
cabbage
cauliflower
celery
collard greens
cucumbers
fennel (bulb)
green beans
kale
mushrooms, crimini
mustard greens
olives
olive oil
Romaine and other lettuce
spinach
summer squash
Swiss chard
tomatoes
turnip greens
Fruits apples apricots
bananas cantaloupe
blueberries figs
cranberries papaya
grapefruit pineapple
grapes watermelon
kiwifruit
lemons/limes
oranges
pears
plums & prunes
raspberries
strawberries
Nuts & Seeds flaxseeds almonds
sesame seeds cashews
peanuts
pumpkin seeds
sunflower seeds
walnuts
Beans & Legumes soybeans black beans
tofu dried peas
tempeh garbanzo beans
kidney beans
lentils
lima beans
navy beans
pinto beans
Seafood cod scallops
salmon
sardines
shrimp
tuna
Meats beef, grass-fed
chicken-pasture-raised
lamb, grass-fed
turkey, pasture-raised
Dairy cheese, grass-fed
eggs, pasture-raised
cow’s milk, grass-fed
yogurt, grass-fed
Grains barley millet
brown rice
buckwheat
oats
quinoa
rye
whole wheat
World’s Healthiest Spices and Herbs black pepper
chili pepper
cilantro & coriander seeds
cinnamon
cloves
cumin seeds
dill
ginger
mustard seeds
oregano
parsley
peppermint
rosemary
sage
thyme
turmeric

 

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