“Eat Low Glycemic Index Foods for Great Health”

If we start eating a Whole Foods Plant Based Diet it’s also important to start eating mostly low glycemic index foods. Take for instance white flour which has a glycemic index of 100, which means white wheat flour breaks down into sugars very fast. Foods that break down into sugars very fast in general are not good for our health… and can lead to diabetes. While lentils have a glycemic index of 21 which means lentils break down into sugars very slowly giving us lots of long term sustained energy, thus helping to prevent diseases such as diabetes.

Taro Root Has a Very Low Glycemic Index

Taro Root Has a Very Low Glycemic Index

Beans – Here are a few beans or legumes that have a very low glycemic index which is consider to be 50 or lower. But the lower the better as far as glycemic index goes.

Chickpeas – 10 –  but canned chickpeas can go up to 38

Soy Beans – 15

Red Lentils – 21

Kidney Beans – 28

Black Beans – 30

Green Lentils – 30

Navy Beans – 31

Yellow Split Peas – 32

Black Eye Peas  – 33

Butter Beans – 36

Pinto Beans – 39

And there are other beans that have a glycemic index higher than 40 and thus one might want to consider having them only once in a while.

Veggies – Here are a few great veggies that have a low glycemic index of 50 or lower.

Red Bell Peppers, Broccoli, Chilies, Lettuce, Cabbage, Mushrooms, Onions, Okra, – 10

Eggplant, Cauliflower, Tomatoes, Green Beans, Green Bell Peppers  – 15

Raw Carrots – 16 – while cooked carrots are 41

Frozen Peas – 39

Fruits – Here are a few great fruits that have a low glycemic index of 50 or lower… and the lower the better.

Cherries – 22

Plums – 24

Grapefruit – 25

Peaches – 28

Prunes – 29

Apples – 34

Oranges and Strawberries – 40

Pears – 41

Grapes – 43

Kiwi Fruit – 47

Root Veggies and Other Starchy Veggies – Here are a few root veggies that have a glycemic index of lower than 50, but remember the lower the better. Remember a baked potato has a glycemic index of 85 – very high.

Taro Root – Boiled – 18 – Nothing compares to taro root for being a low glycemic index food.

Green Bananas – Boiled – 35

Yams – Boiled –  37

Plantain – Boiled – 39

Cassava or Yuca or Tapioca Root – Boiled – 46

Sunchokes – Boiled –  50 – still in the low range

Malanga Root – Boiled – 50 – still in the low range

Grains – Here are a few grains that have a glycemic index of lower than 50, but remember the lower the better.

Wild Rice – 45

Buckwheat – 49

Brown Rice – 50 – still in the low range

Quinoa – 53 – just above the low range

It’s important to note that most of the other grains have a high glycemic index and some are highly inflammatory such as wheat, barley, rye, and spelt.

It’s also been shown in studies that those on a low glycemic index diet lowered their triglycerides, lowered their cholesterol levels, lowered their C-reactive protein levels, and increased their HDL or good cholesterol. And their homocysteine levels dropped at the same time which is a marker for inflammation. And it was also found that serum creatinine and urea levels were lowered at the same time… which is important for people who have kidney disease.

Plus there is glycemic load which includes the amount of carbs consumed in 100 grams of any particular food which given a particular value. And that value might be considered when eating any particular food. Also the slower the release of sugars from any particular food, the less likelihood that we will have weight problems and obesity.

And of course the way we cook a food also changes everything. It’s important to remember that raw foods contain lots of live enzymes that disappear when we cook them. And those live enzymes are important for our health and well being. So eating a diet that is about 100% raw food during the day, and then having a nice hot meal in the evening works out to create about an 80 to 90% raw foods diet which is optimal.

Of course it’s important to throw in a few of those moderate glycemic index foods once in awhile too. Because the large the variety of foods we eat, and the more varied out diet, we end up getting different trace minerals and live enzymes from all those different foods… which is very important.

So there is a lot of good to be said for eating a low glycemic index diet along with a “Whole Foods Plant Based Diet”. We have the ability to lower our blood glucose levels naturally without taking any drugs, herbs, or anything else. Just by adjusting our diet and eating a low glycemic index foods along with a great “Whole Foods Plant Based Diet” thus we can be very healthy.

Enjoy!

Dr. Paul Haider – Master Herbalist

 

 

 

 

 

Feel Free to Share – This information is meant to get you started… so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form.

Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 25 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at www.paulhaider.com – feel free to connect with him any time.

Here is a short video bio – http://www.youtube.com/watch?v=rK6Eg-xlX3U

Dr. Paul Haider, Master Herbalist, HH, USA, Health and Wellness, Eat Low Glycemic Index Foods, Great Health, Diabetes, Breaks Down into Sugar, Slowly, Preventing Disease, Preventing Diabetes, Beans, Legumes, Fruits, Veggies, Root Veggies, Starches, Grains, Eat a Low Glycemic Index Diet, Whole Foods Plant Based Diet, Prevent Health Challenges, Weight Loss, Prevent Weight Gain, Good for You,

Here is my Google+ address if any of you would like to connect.  —   http://plus.google.com/+PaulHaider–drpaulhaider

All My Consults are FREE – Feel Free to Contact me, I love talking with people and being of service – email –  drpaulhaider@gmail.com

Skype – drpaulhaider – and my cell phone is (831) 869-9119 – EST Time Zone.— call early I go go bed very early. 

*** Your Donations are Greatly Appreciated – Donate to Dr. Haider via www.Paypal.com using the Paypal address — drpaulhaider@gmail.com

About Dr. Paul Haider

Dr. Paul Haider has been a Spiritual Teacher and Master Herbalist for over 25 years. Dr. Haider helps those looking for healing and spiritual realization. Dr. Haider has over 3,000 articles about natural health and spirituality, a radio show, and writes for many magazines including OM Times Magazine. Dr. Paul Haider - Email – drpaulhaider@gmail.com or call him at (831) 869-9119 EST. Websites – www.paulhaider.com - and also on FB under Dr. Paul Haider
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13 Responses to “Eat Low Glycemic Index Foods for Great Health”

  1. calabration says:

    Can we have the numbers for these tubers when baked. Taro (Dasheen) when baked is classified as high GI

  2. Jan says:

    You are the best! Thank you!😇❤️

    • Thank You… Many Blessings My Friend… Dr Haider … Here is my diet and lifestyle 😀🙏🏻❤️

      Dr Haider’s — Plant Based Diet and Lifestyle

      “Anti-inflammatory Diet”

      I recommend you go on my diet and follow it exactly for the rest of your life and all of this will disappear- I Promise

      Many Blessings My Friend

      Dr Haider

      😀🙏🏻❤️

      Whole Foods Plant Based Diet and Lifestyle

      This diet must be followed exactly – OK

      Read this diet over slowly a couple of times it contains lots of information

      See Link

      https://paulhaider.wordpress.com/2013/09/17/the-whole-foods-plant-based-diet-and-life-style/

      Also, see this – Why Animal Protein is Killing Us – See Link –

      https://paulhaider.wordpress.com/2017/02/06/new-studies-why-animal-protein-is-killing-us/

      ***This information is meant to get you started… so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form.

      Sending Light, Love, and Healing Prayers Your Way

      Dr. Haider

      Let me know how you are doing in 30 days – if you follow my diet exactly

      Healthy Gut from Eating Plants Prevents Chronic Diseases

      A diet high in fiber from plant-based foods can enhance the activity and composition of the gut microbiota. According to a recent article published in Practical Diabetology, a diet high in whole grains, legumes, fruits, and vegetables can reduce inflammation and prevent obesity and diabetes by enhancing the growth of healthy bacteria. A diet high in fat and animal products can lead to overgrowth of bacteria that cause inflammation and increase the risk of diabetes and certain types of cancer. Other healthy lifestyles choices such as exercising, getting enough sleep, and managing stress can also help. However, most experts agree that nutrition plays the most prominent role in improving gut health.

      Jardine M. The relationship between microbiota and the environment, nutrition and metabolic disease. Pract Diabetol. 2017;36:6-14.

      **

      All my work I do for Free but your donations are greatly appreciated

      *** Your Donations are Greatly Appreciated – Donate to Dr. Haider the following link can be used to make a donation with a credit card or debit card – You don’t need to have a PayPal account

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      And you can make a small or large monthly donation on patreon see link – https://www.patreon.com/Drpaulhaider and where it says $1 a month you can change that to whatever amount you like. — I thank you in advance… Dr. Haider

      Most people make a donation of $50 to $100 US dollars — but that’s up to you

      Or you can mail a check to me via

      Dr. Paul Haider

      P. O. Box 363284

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      00936

      Or you can WesternUnion a Donation to me – under my name to here in San Juan

      I want to thank you in advance for your donation

      – Dr. Haider

  3. Anne says:

    What percentage of fat should you eat in a day? I have no gallbladder so should I eat less? Thank you
    What tea good to help me digest and soothe my stomach ?
    Fennel? Green Tea? And should I drink right after meal tea or wait 30 minutes to help with digestion?

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