Hi I'm Nick and welcome to One Minute Six Pack Tips. This video is part 4 of a 7 video
series on insulin and blood sugar. The issue for today is all about GI diet foods. I’m
going to give you a list of the carbohydrate food sources with the lowest glycemic index,
or GI. These are the foods that won’t trigger much of an insulin response in your body because
they don’t raise your blood sugar much at all. I’m also going to give you a list of
the foods with the highest GI. These are the foods that raise your blood sugar the most
and to a much higher degree.
Now for the carb foods with the lowest GI: First is yogurt. Both sweetened and artificially
sweetened varieties have a GI of about 14-15. Next is a series of vegetables. I’ll list
a few, but realize most vegetables have a similarly low GI. Examples include Artichokes,
Asparagus, Broccoli, Cauliflower, Celery, Cucumbers, Eggplant, all varieties of Lettuce,
etc. These vegetables all have a GI of 15. Third on the list is Peanuts. They also have
a GI of 15. Next is Peas, which have a GI of 22. Next is Barley that has a GI of 25.
Grapefruits have a GI of 25 as well. Whole milk has a GI of 27. Lastly, both Kidney beans
and Lentils have a GI of 29.
Here are some of the carbohydrate-rich foods with the highest GI: First is Dates, which
have a GI of 103. Next is Parsnips, which have a GI of 97. Baguettes or French bread,
which have a GI of 95. Rice has a GI of 92. Potatoes have a GI of 85. Cornflakes have
a GI of 83. Pretzels have a GI of 81. Jelly beans have a GI of 80. Lastly, Doughnuts and
Waffles have a GI of 76. Knowing about foods with a low GI and a high GI is important.
However, it can also be misleading. This is why you must take into consideration glycemic
load and food combining when planning you meals. Doing so will ensure you continue to
lose belly fat. I’ll discuss both of those concepts in the next two videos of this series
on insulin and blood sugar. Take Care, and thanks for watching.
