THE GLYCEMIC INDEX

The Glycemic Index for foods resembles a traffic light. The Low Glycemic Index Foods would be the green section, meaning that you can eat these foods every day. They should keep your blood sugar readings level throughout the day. They will help you lose weight if you need to lose any.

By adding 4 teaspoons of apple cider vinegar to each meal you eat, you can lower your blood sugar levels by 30%. Fresh lemons and limes can be substituted for the vinegar. If you eat the slice of lemon or lime you put into your glass of ice water at the end of a meal, it should help you offset some calories. At least a gallon of pure water should be drank each day as well by everyone. Any beverages or over-the-counter medicines with caffeine should be very limited, and additional pure water drank to offset the harm they do your body.

The Medium Range of the Glycemic Index foods would be the yellow section, meaning these foods may be eaten cautiously or not often.

The High Range of the Glycemic Index foods would be the red section, meaning these foods should be eaten very sparingly or not at all, as they can cause uneven spikes, highs, and lows in blood sugar levels when eaten.

Adopting a Low Glycemic Index Diet as a permanent lifestyle change will help you to lower your blood sugar levels, lower HbA1c, reduce highs and lows, help you lose weight, and reduce the risk of heart disease.

LOW GLYCEMIC INDEX FOODS:

Foods with a Glycemic Index rating of 55 or less. Choose these foods most often to keep your blood sugar level even throughout the day. Eating these foods should also cause you to lose weight.
Whole Milk
Skim Milk
Plain Yogurt
Artificially Sweetened Yogurt with fruit
Soy Beverages
Blueberries
Pomegranates
Acai
Goji Berries
Mangosteen
Apples, Plums, Navel Oranges, Pears
Mangoes, Grapes, Cherries, Peaches
Diced Fruit cups in Natural Juices
Natural Applesauce
Grapefruit
Strawberries
Fruit Cocktail in natural juice
Dried Apricots or Prunes
Sugar-free pudding cups
Sugar-free Jello
Low-fat, Sugar-free Ice Cream
Sweet Potatoes
Yams
Oat Bran Bread
Slow Cooking Oatmeal
All-Bran cereal
Muesli
Converted Long Grain White Rice
Brown Rice
Al Dente whole wheat pasta (firm to the teeth cooked 9 minutes)
Egg Fettucine
Cheese Tortellini
Linguine
Instant Noodles
Macaroni
Macaroni Salad
3-Bean Salad
Tossed Green Salad
Tomato Soup
Lentil Soup
Minnestrone
Vegetable Soup
Chicken with Rice Soup
Chicen Noodle Soup
Lentils, Kidney beans, Baked Beans
Butter beans
Pinto Beans, Navy Beans, Great Northern Beans
Chick Peas
Blackeyed Peas
Yellow Split Peas
Frozen Green Peas
Frozen Sweet Corn
Frozen Spinach
Frozen Lima Beans
Raw Carrots
Cooked Carrots
Eggplant
Broccoli
Brussel Sprouts
Butternut Squash Ravioli
Cauliflower
Cabbage
Mushrooms
Tomatoes
Red Peppers
Green Chilies
Lettuces
Green Beans
Fresh Lemons and Limes
Onions
Fifty-50 Peanut Butter
Stone-ground Whole Wheat bread
French Baguette bread slices
Whole Wheat Tortillas
Baked Tortilla Chips
Salsa
Sour Dough Bread or Roll
Pumpernickle Bread
Rye Bread
Slim Fast Meal Replacement Drinks
Nut and Seed Muesli Bars
Snickers Bars
M & M Peanut Candies
Sponge Cake
Nutella
Milk Chocolate
Honey
Marmalade
Fructose
Black Olives
Almonds
Hummus Dip
Peanuts
English Walnuts
Black Walnuts
Cashews
Pecans
Sunflower Seeds
Sesame Seeds
Fruit Spreads
Oatmeal Cookies
Fresh Squeezed Orange Juice
Apple Juice
Unsweetened Pineapple Juice
Tomato Juice
Grapefruit Juice
Hot Chocolate Mix
Smoothies
V-8 Juice
V-8 Splash
Baked Salmon Filet
Broiled Chicken Breast
Roasted Turkey Breast


MEDIUM GLYCEMIC INDEX FOODS:

Foods with a rating of 56-69. Choose these foods more cautiously, eating them only occasionally.

Orange Juice, Frozen Concentrate
Bananas
Fresh Pineapple
Fresh Apricots
Canned Apricots
Papaya
Kiwi
Cantalope
Dried Figs
Pineapple
Cranberry Juice Cocktail
Raisins
Coca-Cola
Fruit Punch
New Potatoes
Jams
Hamburger Buns
Taco Shells
Macaroni and Cheese
Carrot-Raisin Salad
Whole Wheat Pita Bread or Chips
Stone Wheat Thins
Split Pea or Green Pea Soup
Couscous
Cornmeal
Basmati Rice
Shredded Wheat Cereal
Potato Chips
Corn Chips
Jams
Buttermilk Pancakes
Potato Salad


HIGH GLYCEMIC INDEX FOODS:

Foods with a Glycemic Index rating of 70 or higher. Choose these foods very sparingly or not at all, as they can cause your blood sugar levels to spike, or go up and down.

Waffles
Syrups
Watermelon
Dried Dates
Beets
Instant Mashed Potatoes
Baked White Potatoes
White Skinned Mashed Potatoes
Red Skinned, Boiled Potatoes
Parsnips
Pumpkin
Rutabagas
Stuffing
Instant Rice
Instant Cream of Wheat
Instant Oatmeal
Corn Flakes
Rice Krispies
Cheerios
Cinnamon Bread
White Wheat Bread
Plain Bagel, white
Toast, White
Melba Toast
English Muffin
Rice Crackers
Rice Cakes
Graham Crackers
Water Crackers
Popcorn
Pretzels
Gatorade
Rice Milk
Preserves
Saltine Crackers
Jellybeans
Candy
Cake
Pies
French Fries
Ice Cream
Cookies
Sugar


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