Low Glycemic Foods A List To Make Reaching and Keeping Your Right Weight Easy | 27 October 2021

ROUGH DRAFT

The glycemic index (GI) of a food is a measure of how a specific food causes blood sugar to rise. I have gathered a list of low glycine foods to help you. If you are shaky when hungry and have trouble with speaking, driving, hand writing, you're likely to be diagnosed as a "hypoglycemic." THE CURE IS NOT to eat more sugar!!! That's what got you sick and headed for Diabetes. You must return to eating healthy food as it naturally grows. 

This is an easily understood guide to finding low Glycine foods to keep your blood sugar stable. When you stabilize blood sugar many emotional problems like depression and anger can be managed much more easily. If you're cold, weak, sort of sexless and feeling moody and sickly you probably have a blood sugar imbalance. If this continues long enough you could become Diabetic. It MUST be managed and can be with eating healthy food and taking a daily natural multiple vitamin+ mineral, and trace mineral supplement.

Harvard Medical School’s Healthbeat explains that the glycemic index (GI) of a food is a measure of how a specific food with carbohydrates causes blood sugar to rise. (They are talking about "simple carbohydrates" or "refined processed foods here.) Starting your day with white bread and coffee or dry cereal covered with sugar and milk is the absolute worst thing to do!

The glycemic index is given as a number compared to the effect, on your blood sugar, of eating either glucose (a type of sugar) or white bread, according to research published in the journal Diabetes Care.

Every plant is a carbohydrate. Eggs, milk, meat and cheese are mostly protein. Some beans and soy contain more protein. All of these plant foods are healthy. Until you know a lot more about foraging, eat what you can buy at the grocery stores or farmer's markets. If you go foraging in the woods some be advised, some of those beautiful berries and shiny deep green leaves can be extremely poisonous. 

When you eat a food or beverage containing simple carbohydrates, your body breaks down the carbs into a type of sugar called glucose. The glucose goes into your bloodstream and causes your blood glucose (blood sugar) levels to rise.

Compared to low-glycemic foods, high-glycemic foods lead to a quicker and greater spike in blood sugar levels. These spikes are unhealthy for several reasons:

• They raise your average blood glucose levels
• They place a higher demand for insulin on your pancreas
• They lead to more dramatic dips in blood glucose after the spike, potentially causing hunger, carbohydrate cravings, and weakness. This can also lead to central nervous system problems, inability to think clearly, speak coherently, or write or do any other fine motor muscle movement properly. Some people completely lose control of their emotions and  if driving might do something dangerous.

If you've been born and bred on sugar sweetened foods you were actually "trained" to become a diabetic with a sickly digestive system. Each time you eat sugar you probably produce too much insulin. The insulin draws the sugar out of your blood too much and too quickly. You feel starved and the sugar is used to make more fat, and more estrogen and thus MORE fat.

Or..... it's too late. The insulin producing cells are so over-worked you'll need to take insulin shots for life.

In some cases we can cure or ameliorate this condition.

1.  You'll need a daily good quality multiple vitamin with a lot of vitamin B-complex. Take this WITH FOOD, never on an empty stomach. If you violate this rule and feel nauseous Eat Something immediately. Your inclination is, "Oh I feel sick. I can't eat." but eating is the cure for the stomach discomfort. So, take the vitamin pill in the middle or at the end of the meal. Slow down. Eat slowly, chew your food and enjoy it. Don't scarf it down like a puppy.

2.  You must avoid the high-glycine foods and eat "real food" in the lower glycine food listing. Avoid alcoholic beverages, white sugar and white flour products and white rice. Much better to eat lesser milled brown rice. An alcoholic drink before a meal arrives is a very big mistake. Don't do that! The combination of alcohol and sugar go into your bloodstream too quickly and you'll feel terrible very soon thereafter.

A low-Glycemic Index (GI) diet and meal plan can help you avoid the blood sugar roller coaster, but the GI is not on the nutrition label of most foods. Instead, you will have to look at a listing of foods expressing their place on the Glycemic Index, which you're about to see.

According to the Linus Pauling Institute, following are several low-glycemic foods.

Glycemic Index and Diabetes

Can a low-GI diet lower blood sugar if you have prediabetes or diabetes?
Probably, if you choose wisely. Low-GI foods are less likely to cause blood sugar spikes, and more likely to keep blood sugar stable in healthier ranges. You can help control prediabetes or diabetes with a diet based on nutritious, low-GI foods such as vegetables, beans, low-fat dairy, and whole grains, along with healthy proteins and fats. However, a diet high in unhealthy fats, fried foods, and processed meat may be low-GI, but is not likely to lower blood sugar.

 Low-Glycemic Fruit

• Apples
• Dried apricots
• Under-ripe banana
• Peaches
• Strawberries
• Oranges
• Cherries
• Coconut
• Cranberries
• Blueberries
• Pears
• Plums
• Grapefruit

Low-Glycemic Vegetables

• Carrots
• Green peas
• Onions
• Lettuce
• Greens (spinach, kale, collards, beet)
• Green beans
• Tomatoes
• Cucumbers
• Bok choy
• Mushrooms
• Artichokes
• Brussels sprouts
• Cabbage
• Broccoli
• Cauliflower
• Celery
• Eggplant
• Peppers (bell peppers, jalapenos, serrano, etc.)
• Zucchini and crookneck squash
• Snow peas

Glycemic Index, Weight Loss, and Health

Can a low-GI diet help you lose weight? Yes, but only if you are careful. I suggest you forget anything talking about calories and concentrate on eating low-Glycine foods. 

To lose weight on a low-GI diet:

• Choose healthy, filling low-GI carbs, such as vegetables, beans, low-fat dairy, berries, and whole grains. If your digestive system can tolerate raw vegetables have a salad dressed with extra virgin olive oil and vinegar every evening with dinner. Breakfast and lunch should be larger, dinners should be smaller.
• Include lean proteins, such as tofu, chicken, fish, and eggs, and healthy fats, such as nuts, avocados, and olive oil.
• Include nutritious “Low-Glycemic Index” foods (lean proteins and healthy fats).
• Limit or eliminate low-nutrition high-GI foods such as sweets, sugary beverages, and refined starches. Beware of low-GI foods that are high-calorie and low-nutrition, such as pizza and ice cream.  If you really know you have to get serious about this, stop drinking coffee and caffeinated beverages. Drink filtered water only. You may notice a health improvement in less than a week. .

Low-Glycemic Grains

• Barley
• Whole wheat kernels
• All-bran and Fiber One cereals
• Oat bran and rice bran cereals
• Whole grain pasta
• Lasagna with meat and/or cheese, ravioli, tortellini, and other stuffed pasta
• Whole-grain pumpernickel bread
• Sourdough bread
• Wheat tortilla

Low-Glycemic Dairy Products and Dairy-Substitute Products

• Skim, low-fat, and whole milk
• Plain yogurt
• Cheese (cheddar, swiss, mozzarella, brie, feta, blue, goat, etc.)
• Cottage cheese
• Ricotta cheese
• Soy milk and yogurt

Low-Glycemic Legumes

• Beans (chickpeas, kidney beans, pinto beans, black beans, navy beans, etc.)
• Lima beans
• Split peas, black-eyed peas
• Lentils
• Edamame and roasted soybeans
• Hummus 
• Bean dip
• Tofu and soy-based meat substitutes 

Guessing the Glycemic Index

What if you do not know the glycemic index of a food? That could happen if food has not been measured or if you do not have time to check its GI before you eat it.

You cannot know for sure, but the GI tends to be lower when:

• It is less processed. Whole grains are often lower-GI than refined, whole fruit is lower-GI than fruit juice, and raw carrots are lower-GI than cooked.
• It is higher in fiber, protein, and/or fat, and lower in sugar and refined starch.
• It is raw. For example, raw carrots are lower-GI than cooked, and al dente pasta is lower-GI than well-cooked. Stir-fried Chinese food is some of the healthiest in the world.
• Ripeness. A soft, ripe banana has a higher-GI than a firmer, less ripe one.

When you cannot get the GI for a food, going with your gut is usually a smart choice. You cannot go wrong when you eat foods that you know are healthy, limit or remove snack-junk food, and keep portions very small. Don't indulge when you only want a taste.

 Low-Glycemic Nuts and Seeds

• Peanuts
• Nuts (walnuts, macadamias, hazelnuts, almonds, cashews, etc.)
• Peanut butter
• Nut butter
• Seeds (pumpkin, sunflower, chia, flax, etc.)

Other/Mixed Foods Good For Us

• Dark chocolate and 100% (unsweetened) chocolate
• Chili with beans and cheese for example in Mexican recipes
• Sandwich on whole-grain bread with meat/tuna/cheese and vegetables
• Peanut butter sandwich on whole-grain bread If it's not sweetened peanut butter.
• Burrito with beans, cheese, guacamole, salsa, and lettuce on whole-wheat tortilla
• Soups with protein and vegetables
• Salads with vegetables and beans, cheese, chicken, tuna, dressing, and/or nuts

Low-Glycemic, Less-Nutritious (AVOID These)

• Candy and candy bars
• White flour Pizza dough. 
• Tacos
• Banana bread
• Muffins
• Egg rolls
• White Rice

 Medium/High-Glycemic Nutritious Foods (Enjoy in Moderation)

• Sweet potatoes
• Whole-grain bread
• Butternut, acorn, and other winter squash
• Oatmeal
• Shredded wheat and many whole-grain breakfast cereals (choose unsweetened)
• Brown rice (avoid white rice)
• Melon

Carb-Free and Very Low-Carb Foods (Very Low GI)

• Chicken, turkey, and other poultry
• Eggs and egg whites
• Fish and shellfish
• Beef, pork, and most other meats
• Olive oil, and most vegetable oils
• Butter, shortening, and lard
• Mayonnaise
• Olives
• Avocado

Low-Glycemic May Not Mean Healthy (and Vice Versa)

The GI is only one way to assess a food. Lower-GI often means healthier, but not always. For example:

• You can lower the GI of a slice of bread by spreading it with butter. That is not healthier.
• Boiled potatoes are high-GI and French fries are lower, but fries are not healthier!
• Oatmeal and pumpkin are high-GI, but they are rich in healthy antioxidants and fiber.

The table below comes from here: It's a big big article but if you're interested in diet and physiology you'll find it useful .  https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load 

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