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Ranking Meals and Snacks on the Glycemic Index ListFruits and Veggies Opt for produce low on the glycemic index list such as cherries and pears as opposed to dates and bananas. Apples and oranges rank somewhere in the middle so occasionally treating yourself to those is still far better than a cup cake with frosting and sprinkles! In the veggie department, salad fixings like cabbage, lettuce and carrots are low on the glycemic index list. Starchy vegetables like peas and corn rank somewhere in the middle and pumpkins and parsnips are pretty high on the glycemic index list so should be had only occasionally. Dairy and Breakfast If you're wondering what to have for breakfast, try muesli and all bran cereal with low fat milk. Avoid sugary cereals or even relatively deceptive ones like corn flakes and Chex. Lunch and Dinner If you're in to soups, then tomato and minestrone soup is a good choice from the glycemic index list. Avoid pea and black bean soup as they rank much higher. Hummus is a great appetizer, lunch item or snack with just 6 GI points on the glycemic index list. Whole wheat pasta is the best option if you're into fettuccine and spaghetti as opposed to rice vermicelli. Talking about rice, always go for the long grain varieties, they rank much lower on the glycemic index list than wild rice or instant rice. Couscous is another healthy option. In the carb category, pumpernickel bread is the safest choice as it is the lowest in the glycemic index list. Conversely, French baguette and other refined white flour carbs are high on the GI list and can spike your blood sugar levels albeit temporarily. If you enjoy potatoes, opt for yams as opposed to baked or instant mashed varieties. French fries rank on the higher side of the glycemic index list as well and there are no surprises there. However, anything occasionally and in moderation is considered okay. For dinner options, again carefully evaluate the glycemic index list as fish sticks for instance are half the GI point value of packaged macaroni and cheese. There are a lot of healthier options; all you need to do is find them and make them part of an active lifestyle. That way you can splurge on a treat when you've worked really hard all week. |
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