Anti-Aging
1
Taking anti-inflammatory and quality food.
2
Less Processed Foods
Vegetables, Fruits, Whole Grains, Legumes, Nuts/Seeds
3
Look for food choices with lowered Post Meal Glycemic Response. Eat food with low index of both Glycemic Index (GI) and Glycemic Load (GL).
Heart disease
Cancer
Alzheimer's disease
Parkinson's disease
Type II Diabetes
Osteoporosis
Insulin Resistance
Acute Lateral Sclerosis
Increase of Morbidity and Mortality
Atherosclerosis
Age-related Degeneration
Multiple Sclerosis
Kale, Spinach, Swiss Chard, Bok Choy, Celery, Beets, Broccoli, Peppers, Avocado, Onions, Fermented Vegetables, Shiitake Mushrooms, Tomatoes, Black Beans, Raw Oats, Brown Rice, Millet
Blueberries, Strawberries, Cherries, Oranges, Apples, Pineapple, Watermelon
Almonds, Walnuts, Chia Seeds, Flax Seeds
Fatty Fish: Salmon, Mackerel, Tuna, Sardines
Oysters, Grass-Fed Meats
Pastured Organic Eggs
Bone Broth
Green Tea, Matcha Tea, Coffee
Garlic, Ginger, Cayenne, Clove, Cinnamon
Oregano, Rosemary, Turmeric
Sage, Thyme
Olive Oil, Coconut Oil,
Sweets, Packaged Snacks, Processed Meats, Processed Cheeses, Sugary Drinks, Fried Foods
The Glycemic Index (GI) is a scale of the index to measure the different types of carbohydrates that affect your blood sugar (glucose). The scale of the index goes from 1 up to 100. The lower the score the better your blood sugar level. Low glycemic index food typically has more fiber and less sugar.
1 -55 Low GI, e.g. beans, nonstarchy vegetables, sweet potatoes, and cereal.
56 – 69 Medium GI – e.g. brown rice, pita bread, corn, banana, pineapple, whole wheat bread
70 – 100 High GI, e.g. baked goods, fruit juice, carrot, white rice, white bread, and potatoes
Choosing low-GI food over high-GI food can help you manage your blood sugar and guide your food choices. Food has a low glycemic index does not mean it is super-healthy, or that you should eat a lot of it. As GI is not the only thing you watch for a healthy diet, calories, fat, fiber, vitamins and other nutrients should also be considered. The amount you eat also affects how your blood sugar goes up, portion sizes matter too. That's what the glycemic load indicates.
Glycemic load (GL) is an index account for both the quantity (portion) and the quality of the food that affects the blood sugar level at the same time.
Less than 10 is low; more than 20 is high.
For a diet with a lower glycemic load, eat:
• More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index
• Fewer foods with a high glycemic index, like potatoes, white rice, and white bread
• Less of sugary foods, including candy, cookies, cakes, and sweet drinks
Knowing both the GI/GL index at the same time, you will have wider food choices for meal plans. That makes it possible to eat foods with a high glycemic index but in smaller portions within a healthy radar.
Glycemic Index (GI/GL)
Meat Pizza 36/9, Veg Pizza 49/12, Cherries 22/3, Apple 38/6, Orange 42/5, Brown Rice 55/18, White Rice 64/23, Coca Cola 63/16.
Read more: https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load
| Food | Glycemic Index /Glycemic Load (Std: GI <55/GL <20) |
|---|---|
| APPLE AVG. | 38/6 |
| BANANA | 51/13 |
| CHERRIES | 22/3 |
| GRAPES | 46/8 |
| ORANGE | 42/5 |
| ORANGE JUICE | 57/15 |
| CARROTS | 35/3 |
| GREEN PEAS | 51/4 |
| WHITE POTATO | 82/21 |
| YAM | 54/20 |
| ALL BRAN CEREAL | 38/9 |
| CORN FLAKES | 81/21 |
| QUICK OATS | 55/17 |
| SUSHI | 52/19 |
| KIDNEY BEANS | 28/7 |
| BOLOGNESE PASTA | 52/25 |
| PLAIN PIZZA | 80/22 |
| MEAT PIZZA | 36/9 |
| VEG PIZZA | 49/12 |
