Glycemic Index | Glycemic Load
Making Sense of Carbohydrates
By checking the glycemic index and
load. You can identify which
carbohydrates are good for
you and which to avoid.
Your body converts carbohydrates into sugar, which gives you
energy. That’s the
good news. The bad news is that some carbohydrate foods turn
into too much sugar
too fast, with too many calories.
Colorful eating is about good choices, not about doing
without. Pick the foods and flavors that you enjoy. Remember that protein plus
healthy carbohydrates will help you burn calories and keep you feeling full.
Glycemic Index measures how fast
the carbohydrates in a food turn into sugar in the body. Foods with a high glycemic index convert into sugar very quickly, with negative physical effects. Foods with a low-glycemic index turn into sugar gradually, helping maintain your body’s chemical balance. In general, foods with a low index are preferable.
Glycemic Load
measures the amount of sugar a food actually releases in the body. Foods with a low glycemic load usually have a low glycemic index. They are good choices for your meal plan. Foods can have a high-glycemic index, yet still have a low-glycemic load. Other foods have both a high index and a high load. You should avoid high-load foods as a regular part of your meal plan. When you choose carbohydrate foods, always check both their glycemic index and glycemic load. Detailed tables with this information are widely available. Use the chart below to get started.
Like carbohydrates,
fats can have a positive or a negative effect. Good fats can lower your risk of heart disease. Good fats are found in olive oil, fish, olives, avocados and walnuts. But remember, even good fats have a lot of calories, so
add these to your meal plan sparingly!
High-Glycemic Index
Medium-Glycemic Index
Low-Glycemic Index
Fruits and Vegetables
Starches
Fruits and Vegetables
Starches
Fruits and Vegetables
Starches
Corn
Cranberry juice
Orange juice*
Raisin
Bagel
White Bread
Refined cereal
Granola
Muffin
Pasta
Potato
Pretzel
Rice
Tortilla (flour)
Use this chart as part of a daily meal plan. In addition to your two
Formula 1 Shakes, enjoy a
healthy, well-balanced meal. You can create a personal meal plan with the right amounts of protein, fruits, vegetables, whole grains and fiber.
Did you ever think that a personalized
ideal-meal plan would let you eat a vegetable salad, barbeque chicken, corn-on-the-cob and sliced kiwi with strawberries
with a drizzle of chocolate? Learn more about other Herbalife meal plans that support your
ShapeWorks™ Program.
Advantages of the glycemic index are determining which low GI foods to
eat and which high GI foods to avoid. Low GI carbs trickle sugar into your blood
stream giving you more sustained energy. While high GI foods can push your body
to extremes and be detrimental to your health. To learn more visit
Glycemic-Index.com
For more information and creating a meal plan
see our recommended books.
