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GOOD CARBS / BAD CARBS
GLYCEMIC INDEX OF CARBOHYDRATES
Rapid inducers of insulin
Glycemic Index greater than 100%
- Grain-based foods
- Simple Sugars
- Puffed rice
- Maltose
- Corn Flakes
- Glucose
- Puffed Wheat
- Sucrose
- Millet
- Instant Rice
- Snacks
- Instant Potato
- Tofu Ice Cream
- Microwaved Potato
- Puffed Rice Cakes
- French Bread
Glycemic Index Standard = 100%
Glycemic Index between 80% and 100%
- Grain Based Foods
- Vegetables
- Grapenuts
- Carrots
- Whole Wheat Bread
- Parsnips
- Rolled Oats
- Corn
- Oat Bran
- Fruits
- Instant Mashed Potatoes
- Banana (over ripe)
- White Rice
- Raisins
- Brown Rice
- Apricots
- Muesli
- Papaya
- Shredded Wheat
- Mango
- Snacks
- Watermelon
- Ice Cream (low fat)
- Rye Chips
- Corn Chips
Glycemic Index between 50% and 80%
- Grain-based foods
- Vegetables
- Spaghetti (white)
- Peas
- Spaghetti (whole wheat)
- Pinto Beans
- Pasta (other)
- Garbanzo Beans
- Pumpernickel Bread
- Kidney Beans
- All-bran Cereal
- Baked Beans
- Fruits
- Miscellaneous
- Oranges
- Popcorn
- Orange Juice
Glycemic Index 30% or less
- Fruits
- Simple Sugars
- Cherries
- Fructose
- Plums
- Vegetables
- Grapefruit
- Soy Beans *
- Banana (under-ripe)
- Snacks
- Peach (fresh)
- Peanuts *
*High fat content will retard the rate of absorption
of Carbohydrate into the body.
To measure the effects of various foods on blood sugar, scientists have developed the glycemic index (GI). This
index shows the rate at which a carbohydrate will break down and enter the bloodstream as sugar (glucose). For
most people, the lower the food's GI, the better response in terms of appetite control and sustained energy levels.
When the blood sugar in the bloodstream increases faster than insulin can reduce it, the excess is converted to
FAT.
The higher the food on the glycemic index, the faster the burst of energy and the sooner the letdown. With decreasing
glycemic index, foods provide long term energy.
Some of the factors that affect the GI are the food's digestibility, fiber content, sugar content, type of sugar
and how the food is prepared. Raw carbohydrates typically have a lower GI than food that have been cooked.
The GI should help individuals make better carbohydrate selections. Although low-glycemic fruits and vegetables
are the best choice , higher-glycemic carbohydrates can be combined with protein and fat to produce a lower glycemic
response. This is why balance bars and drink mixes work well in keeping energy levels up. Their balance of carbohydrate,
protein and fat helps provide a favorable glycemic response.
Put balance in your life. Neways Life Support - Extreme Balance
Bars and Scientifically formulated protein drink Mass Advantage
will assist. Go to: www.ineways.com/connect2m
After reaching site, click on products, then nutritional, then lifesport-athleticfitness and select Neways Extreme Balance or Mass Advantage. Just click
on the shopping cart to order.
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