The Glycemic Index Diet for Dummies - Meri Raffetto [155]
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 cooking, 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 levels 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.
Chapter 25: Ten Low-Glycemic Foods with Great Health Benefits
In This Chapter
Seeing green with asparagus, broccoli, lettuce, and spinach
Exploring a range of colors and nutritional offerings from cauliflower to tomatoes
Selecting low-glycemic foods rather than high-glycemic ones is always a good tactic for weight loss, but you should also pay attention to the overall health benefit of a food. Low-glycemic