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Glycemic Index - Chris Garrett Fitness | Dream-2-Reality | Team D2R

Glycemic Index

What exactly is the Glycemic Index?

The Glycemic Index was a project conceived in 1979 by Dr. David Jenkins, together with Dr. Thomas Wolever and Dr. Alexandra Jenkins. It represents a breakthrough research conducted at both Oxford University and at the University of Toronto to determine which foods are more suitable for people with diabetes. The Glycemic Index (GI) is a system of ranking the quality of carbohydrate in a food according to the immediate effect it has on blood glucose.

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The Glycemic Index describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs will produce only small fluctuations in our blood glucose and insulin levels which is the secret to long-term health by reducing your risk of heart disease and diabetes, not to mention sustaining weight loss. 

The following foods are grouped according to their rating on the Glycemic Index . The best carbohydrate choices are in the low-glycemic group within the index. So, whether you are doing P90X or following any kind of diet, restocking you refrigerator and pantry with low GI foods will accelerate your weight loss. A good start is by ditching the refined breads and breakfast cereals (basically, if it has color and it looks “fun”, throw away!), baked and mashed spuds, rice cakes, toaster waffles, and french fries. 

Why are foods with high Glycemic Index bad?

The consumption of high-glycemic foods spikes insulin and prevents the burning of fat. Insulin stimulates your 30 billion fat cell receptors and deposits carbohydrate energy directly into their interiors, making you bigger and bigger.
There is no other way to store fat. Every time you eat a meal, your blood sugar rises. Your goal is to consume the foods (low-glycemic), which will cause the LEAST amount of insulin production.
Shakeology has been certified with a Low Glycemic Index of only 24!
If you are trying to lose weight with P90X, Insanity, or any other Beachbody program out there it is important to stick to those foods that will maximize your weight loss.
 

LOW GLYCEMIC FOODS 20-49 (Your Best FAT WARS Allies)

FRUITS:  

  • All berries
  • Cherries
  • Apples
  • Oranges
  • Peaches
  • Apricots
  • Plums
  • Grapefruit
  • Pears

NUTS AND SEEDS:

  • Almonds, Walnuts
  • Peanuts
  • Flaxseeds
  • Pumpkin seeds
  • Sunflower seeds

SWEETENERS:

  • Stevia
  • FOS (frycto-oligo-saccharides)
VEGETABLES: 

  • Artichokes
  • Asparagus
  • Black-eyed peas
  • Split peas
  • Bulgur
  • Azuki beans
  • Butter beans
  • Black beans
  • Garbanzo beans
  • Celery
  • All lettuces
  • Navy beans
  • Peppers
  • Soybeans
  • Tomatoes
  • Onions
GRAINS:  

  • All bran cereals
  • Oatmeal/Oat bran
  • Whole grain pastas
  • Barley

BEVERAGES:

  • Fresh vegetable juice
  • Tomato juice
  • Green tea
  • Water
  • Shakeology

DAIRY:

  • Organic milk
  • Organic plain yogurt (no added sugar)
  • Low-fat cottage cheese
 

MODERATE-GLYCEMIC FOODS: Rated 50-69 (LIMIT CONSUMPTION)

FRUITS:  

  • Grapes
  • Watermelons
  • Pineapples
  • Mangos
  • Kiwis
  • Bananas (semi-hard)
  • Figs

BEVERAGES:

  • Apple juice
  • Orange juice
  • Grapefruit juice
  • Black cherry juice
  • Blueberry juice
VEGETABLES:  

  • Beets
  • Carrots
  • Corn on the cob
  • Lima beans
  • Yams
  • Sweet potatoes
  • Potatoes (red, white)
  • Peas

SWEETENERS:

  • Unrefined raw honey
  • Organic unrefined brown sugar
  • Unprocessed blackstrap molasses
  • Organic, grade C maple syrup
GRAINS: 

  • Basmati rice
  • Brown rice
  • Wild rice
  • Buckwheat
  • Muesli
  • Most pastas
  • Pita bread
  • Popcorn
  • Whole wheat bread (100% stone-ground)
  • Whole grain breads
  • Pumpernickel bread

DAIRY:

  • Custard

HIGH-GLYCEMIC FOODS: Rated 70-100 (EAT AT YOUR OWN RISK)

FRUITS:  

  • Most dried fruits
  • Bananas (ripe)
  • Papayas

BEVERAGES:

  • Soft drinks
    and sport drinks
    (added sugars)
  • Carrot juice

SWEETENERS:

  • Corn syrup solids
  • Sucrose (table sugar)
  • Glucose and glucose
    polymers
    (maltodextrin-based drinks)
  • Honey
  • Maltose
  • High-fructose corn syrup
  • Barley malt
VEGETABLES:  

  • Parsnips
  • Potato (baked)
  • Cooked carrots
  • French fries
  • Yams
  • Sweet corn
  • Potato chips

DAIRY:

  • Ice cream
GRAINS:  

  • White bread
  • Whole wheat bread
  • French bread
  • Bagels
  • Cold Cereal
  • Breakfast cereals (refined with added sugar)
  • Corn chips
  • Cornflakes
  • Rice cakes
  • Crackers and crispbread
  • Doughnuts
  • Hamburger and hotdog buns
  • White rice
  • Muffins (due to the processed flour)
  • Pancakes
  • Puffed rice or wheat
  • Pretzels
  • Shredded wheat
  • Toaster waffles

 

6 comments
Ann-Louise
Ann-Louise

I lost 40lbs on the GI diet back in 2006!!! I'm really glad it's on your favorites. I hope to get back to it when I am in maintenance mode. Lots of fat burning to do until then!

Nick
Nick

yes That is the ones I've been eating. I'm not a big fan of almonds. I like peanuts, but they seem kinda high in fat so I was kinda unsure.

Coach Chris
Coach Chris

no just be sure it is a protein bar that doesn't have a lot of sugar/carbs. I personally like the Pure Protein bars from Wal-Mart. Another option is raw almonds which are easy to pack.

Nick
Nick

I'm on the road alot and fresh fruit can be hard to carry. Is their a problem with eating a protien bar more than once a day?

Coach Chris
Coach Chris

Hi Nick! Good question! Low fat string cheese is a good low glycemic option for a snack. We never ate it because we don't like string cheese, but it is a good one! Thanks for asking!

Nick
Nick

what about cheese? I don't see it on there anywhere. I know alot of cheese is gonna be high in fat, but what about sring cheese as a snack? I has no sugar