HSR Diet Sneak Peek

Posted on January 25, 2010 
Filed Under Eat The List, High School Reunion Diet Blog

SNEAK PEEK: GLYCEMIC INDEX

In The High School Reunion Diet, we’ll discuss Smart Carbs vs. Dumb Carbs.  (Contrarry to popular opinion, all carbs aren’t bad for you; in fact, Smart Carbs are essential.)  One way to tell the difference between Smart and Dumb is to know the food’s ranking on the Glycemic Index.  The GI was created by scientists as a rating devise, to gage how quickly a food turns to glucose in our systems.  Slow (and low) as re: sugar is the name of the game here—high glycemic foods spike blood sugar and create cravings for more high glycemic foods, putting you on a constant blood sugar roller coaster and contributing to both weight gain and aging. 

 

On the GI, foods are ranked relative to a piece of white bread, which has a GI Index of 100.   (Read: instant glucose)

 

Highest GI:  100 plus

High GI:  70 plus

Med GI:  56-69

Low GI:  55 or less

Great GI:  20 or less

 

If you need to lose weight, stick with the Great GI to Low GI foods until you see real results; you can broaden your selections upwards later.  If you just want to look good, go low through medium.  High glycemic foods should be avoided for health and beauty reasons on the daily diet permanently (in The High School Reunion Diet we learn from a dermatologist how sugar makes our skin look old)–except for a well-earned dessert or the occasional splurge.  For the full Index showing how foods in our daily diets rank according to how fast they turn to sugar, see The High School Reunion Diet.  For a taste of what’s to come, compare the breads listed below with low and medium GI vegetables.  It doesn’t take a genius to instantly recognize what’s far better for your health and looks.

 

 

GI INDEX (excerpted from The High School Reunion Diet)

 

Breads

Bagel                                             103

Baguette                                    136

English Muffin                           110

Hamburger Bun                           87

Kaiser Roll                                    105

Multi-Grain                                     61

Oat Bran                                      68

Pita                                             82

Poori                                             117

Rye                                             71

Rye, Light                                    97

Tortilla, Corn                           74

Tortilla, Wheat                           40

Wheat                                    76

White                                             100

White, Enriched                           110

 

Vegetables (with Great GI, ie, under 20)

Artichoke

Arugula

Asparagus

Broccoli

Brussels Sprouts

Cabbage

Cauliflower

Celery

Cucumbers

Escarole

Eggplant

Beets

Chard

Collard Greens

Kale

Mustard

Spinach

Turnips

Lettuce

Mushrooms

Okra

Peppers

Green Beans

Snow peas

Squash

Watercress

Zucchini

 

Vegetables (w/ low-med GI)

Tomatoes                           23

Sweet Potato                  63

Yams                                    53

 

FYI, a baked white potato clocks in at a GI of 158.  Mashed?  123.  Even if you don’t need to lose weight (and The High School Reunion Diet isn’t just about weight loss), change your favorite potato to a sweet one or a yam.  It’s a far healthier, skinnier, sexier choice—and intelligent choices like this on a daily basis will keep your body young and your skin glowing.

Comments

One Response to “HSR Diet Sneak Peek”

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