I’ve suggested that my patients trying to lose weight should limit carbs to 100-150 grams per day. It’s not just avoiding sweets, but controling starches overall. The key is to avoid carbs with high GI scores.
Here’s a list of five bad carbs:
Bagels (GI score of 69)
Breakfast cereals (Kellogg’s Cornflakes has a GI score of 80; Kellogg’s Raisin Bran has a GI score of 61)
Breads (Pepperidge Farm white bread with wheat flour has a GI score of 71)
White rice (GI score between 73 and 89)
White Potatoes (Baked potato with skin has a GI score of 69; mashed potato has a GI score of 83)
Replacing your grains with whole grains effects only a small improvement. Compare a porridge made of whole-grain rolled oats to the breakfast cereals above. The porridge scores 55 on the Glycemic Index. Brown rice – another whole grain recommended by the USDA Food Pyramid – is certainly better than white rice. But it scores between 66 and 87 on the Glycemic Index.
Select foods that have a low Glycemic Index. When you have breakfast, don’t grab a bowl of cereal or a bagel-on-the-run. Instead, stick with the breakfasts our grand parents opted for: a high protein options including lean meat and eggs.
According to GlycemicIndex.com, “Foods containing little or no carbohydrate (such as meat, fish, eggs, avocado, wine, beer, spirits, most vegetables) cannot have a GI value. No carbs = no GI.”
Low-glycemic foods include:
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