The Glycemic Index Diet for Dummies (130 page)

All High-Glycemic Foods Have Little or No Nutritional Value

Some high-glycemic foods contain good amounts of essential vitamins and minerals; they may even be good sources of fiber. For ex
ample, many cold breakfast cereals, even ones made from whole grains, have a higher glycemic index. Yet breakfast cereals are fortified with a variety of vitamins and minerals, and starting the day with cereal for breakfast is known to improve one's overall daily nutrient intake. Additionally, whole-grain breads may be high-glycemic, but they're a great way to increase your fiber intake (plus they're fortified with folate and iron). Don't be afraid to look beyond the glycemic index to discover the true nutrition content of the foods you eat.

Low-Glycemic Foods All Have Low Calories

Contrary to what the myth-spouters tell you, the glycemic index has nothing to do with calories. Stating that all low-glycemic foods are low in cal
ories is a bit like saying everyone who drives a four-door sedan wears yellow socks. Ice cream, even high-fat specialty ice cream, is low-glycemic, yet everyone knows it's high in calories.

Take the time to investigate a food's calorie content as well as its glycemic index. Choosing low-glycemic foods that are also low in calories is a great weight-loss strategy.

Chapter 24
:
Ten Surprising Low-Glycemic Foods

In This Chapter

Realizing that sweet foods aren't always high-glycemic

Fixing the perceptions of certain fruits and veggies as overly sugary

W
hen you get down to it, you can't determine a food's glycemic index (or glycemic load for that matter) simply by reading its list of ingredients or by knowing the amount of carbohydrates and fiber it contains. Sure, the majority of low-glycemic foods are also good sources of fiber, vitamins, and minerals, which makes them naturally healthy foods. And yes, many high-glycemic foods contain larger amounts of sugars or other sweeteners, which traditionally puts them on the unhealthy side. However, that's a prettyimplistic way of looking at things. I bet this list of ten lesser-known low-glycemic foods will surprise you and give you yet another reason to check out Appendix A.

Coca-Cola (GI of 53)

How can a beverage primarily made out of a sweetener possibly be low-glycemic? Well, the sweetener in Coca-Cola is high-fructose corn syrup, a product that was designed
to taste just like table sugar but in a liquid form so it could be easily used in a variety of beverages. HFCS's glycemic index (GI) is 62, but it isn't the only sweetener to boast a low GI. Fructose has a GI of 19, lactose (found in milk) has a GI of 46, and even sucrose (table sugar) has a moderate GI of 60.

The point of the story? Don't feel guilty for having a Coke, but don't think you can switch from drinking water to guzzling your favorite sweetened beverage all day long. There's more to good health than just a low GI.

Frosted Flakes (GI of 55)

When you read the list of ingredients on a box of Frosted Flakes, here's what you find: milled corn, sugar, malt flavoring, high-fructose corn syrup, salt, and a bu
nch of added vitamins and minerals. You may assume that a sugary cereal is automatically high-glycemic, but you'd be wrong in the case of Frosted Flakes. Sometimes the results of glycemic index testing counteract your intuition. Whether they do or not, always be sure to watch your portion sizes. Even a food with a low GI can have a high glycemic load if you eat too much of it.

The vast majority of breakfast cereals found in the United States have yet to undergo testing for their glycemic index, so stick with the lower-glycemic breakfast options I share in Chapter 16.

Carrot Cake (GI of 36)

Just because a sweet food (like cake) is made with carrots doesn't mean it's high-glycemic. Carrots mistakenly have a bad rap as containing a lot of sugar, and many pe
ople wrongly think that they're high-glycemic. Would you believe that the GI of cooked carrots is actually 41? That's just slightly higher than the GI of a slice of carrot cake! Several other types of cakes and baked goods also have a low GI; these include fruit muffins such as apple or blueberry, banana cake, and chocolate cake. This low number is probably somewhat due to the addition of fat in these recipes.

Pound Cake (GI of 54)

Pound cake received its name because the traditional recipe called for 1 pound of flour, 1 pound of sugar, 1 pound of butter, and 1 pound of eggs. With that ingredient
list, you're probably thinking there's no way pound cake can be low-glycemic. Guess again, my friend. A favorite dessert since the 1700s, pound cake has a low GI. Top it off with some low-glycemic fresh berries, and you have a delicious ending to an overall low-glycemic meal.

Just because pound cake and other cakes have a low glycemic index doesn't mean you should help yourself to gigantic portion sizes. Many cakes are still a source of calories and fat; they also tend to have a high glycemic load when you eat more than the recommended portion size.

Instant Chocolate Pudding (GI of 47)

Everything about instant chocolate pudding makes you want to believe it has a high GI: It's a sweet dessert that comes in a little box, requires no cooki
ng, and is ready to eat in minutes. Don't trust your intuition on this one. Remember that milk is low-glycemic and that other desserts, such as chocolate cake, also have a low GI. If you want a sweet, creamy dessert to finish off a low-glycemic meal, instant chocolate pudding is a good choice.

Banana (GI of 52)

For some reason, just about everyone I know thinks bananas are high in sugar and shouldn't be enjoyed on a regular basis. The reality is that bananas have a low GI, similar
to many other types of fruit. (Watermelon is one of the only commonly eaten fruits that actually
does
have a high GI, but that's actually misleading; see Chapter 4 for the explanation why.) Go ahead and add bananas (and watermelon!) to your list of fruits you can enjoy on a low-glycemic diet.

Macaroni (GI of 47)

I think macaroni, and pasta in general, has a reputation as a higher-glycemic food because people tend to eat it in large portions. However, even macaroni made from white
flour has a low GI, which may be one reason why people who follow a Mediterranean-style of eating typically enjoy good health.

Use this meal-planning tip to enjoy macaroni (and other shapes of pasta): Combine a small to moderate amount (1 or 1½ cups) cooked macaroni with at least 2 cups of vegetables and 3 to 4 ounces of lean protein (think fish, poultry, lean beef, or pork).

Uncle Ben's White Rice (GI of 38)

Many types of rice have a medium or high GI. (Even brown rice sometimes falls into the medium- or high-GI category.) Despite that fact, the Uncle Ben's rice
products are typically low-glycemic. In this case, processing actually seems to decrease the rice's glycemic index. So if you're really craving a low-glycemic white rice, choose Uncle Ben's.

Maple Syrup (GI of 54)

Repeat this statement to yourself: Just because something is sweet doesn't mean it's automatically high-glycemic. Maple syrup has less of an effect on blood sugar leve
ls than you may expect, which gives it a low GI. Real maple syrup is actually just a bit sweeter than table sugar and can be part of a low-glycemic lifestyle.

Corn on the Cob (GI of 48)

Sweet corn may taste sweet, but it has a minimal effect on blood sugar levels. So go ahead and feel free to grab one of these traditional late-summer treats at the
next familyr company barbeque — just remember to keep moderation in mind when you start thinking about seconds.