August 30th, 2009
Not so fast buddy…
We have all heard that carbohydrates are evil; some of us have even discriminated against carbohydrates and eliminated them out of their diet completely. A question that I get asked often is: “What are good carbs?”
Scientists have developed a way to measure how quickly a carbohydrate is absorbed into the blood steam. It is called the glycemic index, which scale from 0-100.
The lower the carbohydrate is on the index the slower it digests and the better it is for you. Carbs that are high on the index absorb faster and have a higher change to lead to fat gain and other health problems. For example, glucose is 100 on the glycemic index.
I have attached a list of low glycemic index carbohydrates. If you consume the carbohydrates on the list you will improve your health and enhance your fitness goals. Make sure you have them in your diet…
A low glycemic food plan is beneficial for:
· helping balance blood glucose and insulin levels
· reducing excess body fat levels
· increasing sports performance
· reducing hunger and keep you full for longer periods of time
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Low-Glycemic Index Carbs:
Less Than 50 |
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Artichoke <15
Asparagus <15
Avocado < 15
Broccoli <15
Cauliflower <15
Celery <15
Cucumber <15
Eggplant <15
Green beans <15
Lettuce, all varieties <15
Low-fat yogurt, <15
Peanuts <15
Peppers, all varieties <15
Snow peas <15
Spinach <15
Young summer squash <15
Zucchini <15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fettuccine 32
Peanut 32
Apple 36
Pear 36
Whole wheat spaghetti 37
Tomato soup 38
Carrots, cooked 39
All-Bran 42
Canned chickpeas 42
Orange 43
Canned lentil soup 44
Canned pinto beans 45
Long-grain rice 47
Parboiled rice 47
Canned baked beans 48
Green peas 48
Oat bran bread 48
Old-fashioned oatmeal 49 |
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