List Of Foods With A Low Glycemic Load

Foods with a low Glycemic Load have less of an effect on blood sugar. Foods with a high Glycemic Load can cause your body to go into fat storing mode causing you to gain weight. Eating foods with a low Glycemic Load can be helpful for weight loss and diabetes, as well as overall health. I got the Glycemic Load information from nutritiondata.self.com. Just because the food has a low Glycemic Load does not necessarily mean it is good for you.

The nutritiondata.self.com website recommends a target total Glycemic Load per day of 100 or less,

This post is not meant as some type of diet, just research and discussion.

Here is a list of foods broken up by Glycemic Load Per Serving.

Low Glycemic Load (0 – 9)

1. Hamburg  GL 0 – saturated fat and cholesterol and contains trans fats
2. Chicken GL 2
3. Turkey GL 1 – high in sodium and cholesterol
4. Corn GL 8
5. Carrots GL 3 – high in sugars
6. Green Beans GL 4
7. Peas GL 4
8. Pears GL 5
9. Iceberg Lettuce GL 1 – high in sugars
10. Romaine Lettuce GL 0
11. Wheat Bread GL 8
12. Rye Bread GL 8  – high in sodium
13. Sausage GL 2 – high in saturated fat and sodium
14. Egg Whole GL 2  – high in saturated fat, and  cholesterol
15. Egg White  GL 2
16. Tuna GL 0  – high in sodium
17. Ice Cream GL 8  – high in saturated fat, and sugar
18. Broccoli GL 3
19. Orange GL 5 – high in sugars
20. Tomato GL 3
21. Apple GL 3  – high in sugars
22. Milk GL 9 – high in saturated fat, and sugar
23. Hot Dog GL 1 – high in cholesterol and sodium
24. Grapes GL 9 – high in sugars
25. Cherries GL 7 – high in sugars
26. Blueberries GL 6 – high in sugars
27. Celery GL 1 – high in sodium and sugar
28. Honey GL 8 – high in sugars
29. Butter GL 0 – high in saturated fat
30. BURGER KING, CHICKEN TENDERS GL 5 – high in sodium contains trans fats
31. BURGER KING, French Toast Sticks GL 5
32. BURGER KING, Vanilla Shake GL 2 – high in saturated fat contains trans fats
33. McDONALD’S, Apple Dippers GL 2 – high in sugars
34. McDONALD’S, Bacon Ranch Salad with Grilled Chicken GL 8 -high in cholesterol and sodium.
35. Cabbage GL 2
36. Bacon GL 0 – high in saturated fat and sodium.
37. TACO BELL, Soft Taco with beef GL 9 – high in sodium
38. TACO BELL, Original Taco with beef GL 6
39. Popcorn GL 7 – high in saturated fat
40. QUAKER, QUAKER Puffed Wheat GL 7
41. QUAKER, QUAKER Puffed Rice GL 9

Medium Glycemic Load (10-19)

• Oatmeal
• Cornflakes
• Branflakes
• Fruit Cocktail light syrup
• Cream Of Wheat
• Maypo
• GENERAL MILLS, CHEERIOS
• GENERAL MILLS, CINNAMON TOAST CRUNCH – contains trans-fat
• GENERAL MILLS, COCOA PUFFS
• GENERAL MILLS, KIX
• GENERAL MILLS, WHEATIES
• KRAFT, POST Cocoa PEBBLES Cereal
• QUAKER, CAP’N CRUNCH
• QUAKER, Honey Nut Oats
• KELLOGG, APPLE JACKS

High Glycemic Load(20+)

• Rice
• Spaghetti
• Potato
• Raisins
• Rice Krispies
• Milk Chocolate
• GENERAL MILLS, BOO BERRY
• GENERAL MILLS, TOTAL Raisin Bran
• KELLOGG’S FROSTED MINI-WHEATS

[whohit]lowGL[/whohit]

Food Points

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In this post I am using a WordPress plugin called WordPress Plus Points to calculate Weight Watchers style food points for the foods that can commonly be found around my household. Because I am afraid that I will not be able to keep up with logging every thing that I eat, I thought that a list of all the foods I might eat will help me notice any big no-nos. Also, many things in my household are not perfectly measured out to the manufacturer recommendations, so I find it better for me to calculate the whole product instead of the single portion. If I am going to eat the whole bag of candy sooner or later, I might as well consider it eaten and the points added.

If there was no nutrition label to use I used Self Nutrition Data for the information needed to do the calculations. I will continue to add to this list and it is my hope to design something to allow you to do your own calculations and create your own list.

2 slices white bread [3 Points]
Fried Egg [2 Points]
1 Slice American Cheese [1 Points]
1 serving Wise Cheese Doodles [4 Points]
1 serving generic Raisin Bran [5 Points]
1lb 80/20 Ground beef [21 Points]
1 box Betty Crocker Family Size Hamburger Helper [26 Points]
1 can Mountain Dew [5 Points]
1 can Weis Orange Soda [6 Points]
6 Sweet Italian Sausage Links [29 Points]
12oz box Ronzoni Garden Delight Pasta [31 Points]
1 lb Ronzoni Large Shells Pasta [42 Points]
1 lb Chunky Ragu Mushroom & Pepper Pasta Sauce [11 Points]

Body Mass Index Calculator

It MUST be pointed out that a B.M.I Calculator is not a very good tool to gauge your level of “obesity”. It does not take in to account enough variables. The test I have posted at least tries to take into account male or female and age (at least as children) because most of the tests that I have seen do not. The most important thing that is wrong with the B.M.I Calculator is that it does not take into account muscle mass. How important is muscle mass?

Arnold Schwarzenegger “The Terminator” is also a 7 time Mr. Olympia making him one of the most physically fit people of all time. I do not think too many people would think that in the prime of his career he needed to lose a few pounds, yet, his stats at the time put his height at 5’10” and his COMPETITION weight at 235lbs. Put those numbers in the calculator above and it tells you “33.7 moderately obese”. Now here is the fun part – my B.M.I. is actually LOWER than his! If you want to actually SEE what is wrong with this test you should put a picture of me next to a picture of Arnie at the Mr. Olympia competition – because it pretty obvious. Do your own test and you’ll see.

The point is, that while most of us aren’t bodybuilders, we do each have a certain amount of muscle on us, and that muscle changes the formula. Therefore the test is not accurate and should not be used.

[whohit]BMI[/whohit]