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The basis of your diet should be low-glycemic fruits and vegetables.
Most fruits are rated as low-glycemic and can be enjoyed even if you plan to lose weight as a key objective of your total health plan. The only fresh fruits and vegetables that do not qualify as low-glycemic are watermelon (the only high-glycemic fruit currently indexed), apricots, bananas, cantaloupes, mangos, papayas, paw paws, pineapples, raisins and sultanas.
These are all rated as moderately glycemic and are acceptable in limited amounts when you are on a maintenance diet. However, you may want to avoid them if you are initially focusing on taking off excess fat.
All legumes (most beans) are low-glycemic, as are green vegetables. Most yellow and orange vegetables are rated moderate on the index, but some, if consumed in their natural state, are low. However, pumpkin is high.
White potatoes are the worst of all vegetables on the glycemic index. Eliminate white potatoes from your diet altogether, especially if you want to lose fat.
For snacks, eat fruits, nuts or seeds. Are you surprised to find nuts listed? Nuts are an ideal snack in a glycemic indexing plan, whether you want to lose excess fat or not. Nuts contain protein amino acids that are good for the human body. Cashews, peanuts and especially almonds -- all in their natural state and eaten in moderation because of their caloric and fat content -- are excellent between or after-meal treats if eaten as recommended. Your body needs ample protein to succeed on becoming lean.
Since there are no carbohydrates in meat, fish or fowl, none of the glycemic index charts list these foods.
By contrast, dairy products, though primarily composed of protein, do contain fat and some milk sugar. Since all sugars are carbohydrates, dairy products are listed on the GI charts.
Remember, you need some good fat and protein but consume in moderation.
Here's some useful information: Remember the food pyramid? Traditionally, it's quite innacurate for the person who wishes to remain lean. See the new food pyramid view a report on how the traditional food pyramid really needs to be turned upside-down!
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