Part Two - Low Glycemic Information
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| Glycemically Acceptable Foods. | |
 | Do not overly elevate blood glucose or insulin. | |
| Do not stimulate Lipoprotein Lipase (the gateway for fat storage in the fat cells). | |
| Do not contain high glycemic ingredient, high glycemic raw materials, or high glycemic flavor systems. | |
| Glycemically Unacceptable Foods. | |
| Fail to meet the "acceptable" criteria. | |
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| Natural foods (those in their natural form) like pears, carrots, etc., are rated according to their glycemic index. | |
| Packaged, canned, frozen, prepared and combination foods are rated by the ingredients they contain. | |
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| Foods are not rated for their quality, taste, fat content, health benefits, or any factors other than the listed criteria above. | |
| When indexing "acceptable" product brands, the lowest fat version is chosen. | |
| Acceptable/Unacceptable | ||
| Acceptable foods can also be found under the Unacceptable foods list if cooked or prepared a different way. | |
| This can also apply to fruits and their varying degrees of ripeness. | |
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| Made from fruit only, without added sugars, high fructose corn syrup, grape juice or pineapple juice. | |
| Because of the potential of juices to elevate blood sugar, its consumption has been limited to 1/2 cup. | |
| You may want to consider diluting juices to 1:1 (1/2 cup water to 1/2 cup juice). | |
| Jams & Jellies | ||
| Low glycemic jams and jellie are those that are made: | |
| With low glycemic fruits | |
| Without grape juice | |
| Without other high glycemic fruit juice | |
| Without corn syrup or added "unacceptable" sugars. | |
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| Most of the fat-free bottled Lite dressings tested were more high glycemic than the regular versions due to the additions of corn syrup, maltodextrins and other added high glycemic ingredients. Be careful here! | |
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| Most pastas are in the "acceptable" glycemic range. | |
| Spaghetti and long pastas have a lower glycemic response than macaroni or small shaped pastas. | |
| If pasta is boiled 5 minutes it has a lower glycemic response than if boiled 15 minutes. | |
| Canned pastas are on the "unacceptable" list. | |
| Gnocchi is not "acceptable" as it is usually made with potato. | |
| Use high-protein pasta (10+ grams of protein per servings) when possible. | |
| Review carefully sauces used!!! | |
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| Most fats, oils, butters, and mayonnaise are glycemically acceptable. | |
| This does not mean they are healthy choices, just that they do not elevate insulin | |
| Ice Cream - Frozen Desserts | ||
| Ingredients in ice cream and frozen desserts change frequently - Beware! | |
| Many fat-free desserts raise blood sugar more effectively than high fat desserts. | |
| Look for low fat brands that do not contain maltodextrins, glycose polymers, corn syrup, etc. | |
| LOOK FOR - protein listed first and NO appreciable amounts of high glycemic sugars/carbohydrates. | |
| Proteins | ||
| Most proteins are low glycemic - exceptions are protein packaged with high glycemic ingredients: example; soy milk with added high glycemic sugars. | |
| Meats breaded or dipped in flour and then fried will have a higher glycemic response. | |
| Rices and Their Glycemic Response | ||
| The glycemic response of rice can range up to 135 depending on amylose content and cooking time. | |
| KEY- the lower the amylose content, the higher the glycemic response. | |
| The longer you cook rice, the higher the glycemic response. | |
| Basmati rice is the best choice, Doonagara is second best. | |
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For more information about glycemic indexing and how it applies to you, check out The Glycemic Research Institute at www.glycemic.com | ||
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