References & Resources
Glycemic Index is determined by the rate the blood sugar rises following the ingestion of a particular carbohydrate when compared to a control (usually straight glucose). Glucose is usually given a glycemic index of 100. Therefore, all other carbohydrates are compared to the absorption and rate of blood sugar increase following the ingestion of glucose. Table 1 lists a sample of a few carbohydrates and their glycemic index. Many studies use white bread as their control, which has a glycemic index of 70 when compared to glucose. This has created significant confusion and variation in the glycemic numbers. I have chosen to use glucose as the standard, since this is the control being used in most of our medical studies. Table 1 also lists a new concept known as the Glycemic Load.
The glycemic load is defined as the weighted average glycemic index of the individual food multiplied by the amount of calories the food actually contains. A particular carbohydrate may have a high glycemic index but is low in calories, like carrots, or they may have a high glycemic index and a high in calories, like potatoes. Some carbohydrates like peanuts have a low glycemic index and a low glycemic load. In general, most refined starchy foods and highly processed foods have a high glycemic index, whereas whole foods like fruits, vegetables, and legumes tend to have a low glycemic index.
Table 1 Glycemic Index and Glycemic Load Values of Representative Foods |
Food |
Glycemic Index
|
Glycemic Load
|
Glucose |
100 |
21.0 |
Instant rice |
91 |
24.8 |
Baked potato |
85 |
20.3 |
Corn flakes |
84 |
21.0 |
Carrot |
71 |
3.8 |
Rye bread |
65 |
19.5 |
Banana |
53 |
13.3 |
Apple |
36 |
8.1 |
Lentil beans |
29 |
5.7 |
Milk |
27 |
3.2 |
Peanuts |
14 |
0.7 |
Top 4 Foods For Fat Loss:
Let’s look at foods that you should eat to maximize fat loss. These foods are listed in no particular order because they are all important.
1. Salmon - This is a great source of protein and long chain omega-3 fatty acids (which can help boost fat loss).
2. Almonds - Almonds are a great fat loss snack. They contain fat, fiber, and protein - all of which will help curb your hunger. They are also low in carbohydrates and provide your body with energy while keeping your blood sugar levels under control.
3. Broccoli - Broccoli is an incredible food. It contains phytochemicals that fight cancer and potentially bind excess estrogen in the body. It is a low impact carb with a nice dose of fiber. You can buy is fresh or frozen (broccoli cuts or florets - go with the florets). Eat Broccoli - often.
4. Green Tea - Green tea is great. It is an acquired taste for some people as if you let it steep to long (e.g. leave the tea bag in the water) it can be very bitter. You can drink it hot or cold (if you opt for cold you may need to add a little splenda). Like broccoli, green tea contains cancer fighting compounds, not to mention antioxidants, caffeine, and the fat burning powerhouse EGCG. I’m drinking some right now!
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