Tuesday, August 01, 2006
Unload the Glycemic Load....
Low glycemic load, phytonutrient-dense vegetables (an 80 gram serving—approximately ½ cup—has a GL ranging from 0-3) include:
asparagus, beets, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, kale, romaine lettuce, crimini mushrooms, spinach, tomatoes, zucchini, summer squash and pumpkin.
Low glycemic load, phytonutrient-packed fruits include:apples (1 medium has a GL of 6.8). fresh apricots (a serving of 3 has a GL of 4.0), cherries (20 of these sweet treats have a GL of just 2.2), grapes (the GL of one cup is 6.9), grapefruit (1/2 large has a GL of 3) kiwi (1 has a GL of 4.0), oranges (1 medium has a GL of 4.4), peaches (a large fresh peach has a GL of 3.0), pears (1 medium has a GL of 4), pineapple (2 slices of fresh pineapple7mdash;a little less than 3 ounces worth—have a GL of 6.6), plums (3-4 small ones have a GL of just 2.7), and strawberries (1 cup—4 ounces—has a GL of 1).
Beans are an excellent low GL choice since, in addition to antioxidant phytonutrients, they're a low-calorie source of both protein and fiber.
Black beans—the beans with the highest concentrations of antioxidant anthocyanin phytonutrients—have a GL of 5.7 per half-cup serving. Soybeans—another phytonutrient superstar—weigh in with an even lower GL of just 1.6 per half-cup. Even a cup of soy milk has a GL of only 3.7. Other beans with a very low GL per one-half cup serving include: navy beans (GL =4.2), split peas (5.1), lentils (5.3), pinto beans (5.8) and garbanzo beans (6.3).
Phytonutrient-rich low GL grains (one serving = ½ cup) include:
barley (GL = 4.25), bulgur (GL = 7.95), brown rice (GL = 8), and millet (GL = 8.52).
Low GL breads made from whole grains (a serving = 1 slice) include: wholemeal rye kernel (pumpernickel) bread (GL ranges from 5-8), whole wheat bread (GL ranges from 8-13). Six-ounces of boiled, whole wheat sphagetti has a GL of 14.
Virtually all nuts and seeds have a very low GL. The GL scores for 50 grams (a little less than 2 ounces) are: peanuts (1), almonds (0), cashews (3), walnuts (0).Low-fat yogurt has a GL per 6 ounce serving of 3. Eggs (120 grams or 4 ounces) have a GL of 0.
asparagus, beets, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, kale, romaine lettuce, crimini mushrooms, spinach, tomatoes, zucchini, summer squash and pumpkin.
Low glycemic load, phytonutrient-packed fruits include:apples (1 medium has a GL of 6.8). fresh apricots (a serving of 3 has a GL of 4.0), cherries (20 of these sweet treats have a GL of just 2.2), grapes (the GL of one cup is 6.9), grapefruit (1/2 large has a GL of 3) kiwi (1 has a GL of 4.0), oranges (1 medium has a GL of 4.4), peaches (a large fresh peach has a GL of 3.0), pears (1 medium has a GL of 4), pineapple (2 slices of fresh pineapple7mdash;a little less than 3 ounces worth—have a GL of 6.6), plums (3-4 small ones have a GL of just 2.7), and strawberries (1 cup—4 ounces—has a GL of 1).
Beans are an excellent low GL choice since, in addition to antioxidant phytonutrients, they're a low-calorie source of both protein and fiber.
Black beans—the beans with the highest concentrations of antioxidant anthocyanin phytonutrients—have a GL of 5.7 per half-cup serving. Soybeans—another phytonutrient superstar—weigh in with an even lower GL of just 1.6 per half-cup. Even a cup of soy milk has a GL of only 3.7. Other beans with a very low GL per one-half cup serving include: navy beans (GL =4.2), split peas (5.1), lentils (5.3), pinto beans (5.8) and garbanzo beans (6.3).
Phytonutrient-rich low GL grains (one serving = ½ cup) include:
barley (GL = 4.25), bulgur (GL = 7.95), brown rice (GL = 8), and millet (GL = 8.52).
Low GL breads made from whole grains (a serving = 1 slice) include: wholemeal rye kernel (pumpernickel) bread (GL ranges from 5-8), whole wheat bread (GL ranges from 8-13). Six-ounces of boiled, whole wheat sphagetti has a GL of 14.
Virtually all nuts and seeds have a very low GL. The GL scores for 50 grams (a little less than 2 ounces) are: peanuts (1), almonds (0), cashews (3), walnuts (0).Low-fat yogurt has a GL per 6 ounce serving of 3. Eggs (120 grams or 4 ounces) have a GL of 0.
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