Low Glycemic Index Food Pairing Chart

Learn How to Lose Weight With Effective Low Glycemic Diet

Print the following low glycemic index food pairing chart and use it as a guidance every time you prepare a meal for yourself and your family, especially if you want to lose weight naturally and maintain it thereafter.

If you haven’t heard about the glycemic index diet, it is a diet that helps you lose weight slowly and without many restrictions. Not going into too many details, this diet is based on a theory that obesity is cause by pancreatic inability to properly control blood sugar levels. After eating certain foods with high glycemic index our blood sugar raises too high.

So how does it affect our weight?

Many believe that low glycemic foods will raise your blood sugar slowly making you feel full longer while high glycemic foods will fill you up for shorted amount of time forcing you to snack and gain weight.

In reality, though, this is not so. You blood sugar spikes to its highest level at approximately the same time after you eat any kind of food. The difference between the low glycemic foods and high glycemic index foods is HOW high your blood sugar raises. If it goes too high, your pancreas release too much insulin that turns all fats consumed during your meal into stored fat. And that is how your fat is being accumulated.

It is that simple.

So for example, if you eat a piece of white bread toast (high glycemic index food) with a little butter your blood sugar will spike and fats from butter will turn into fat. On the other hand, if you eat a piece of whole bran bread toast (low glycemic index food) with butter, your sugar will not raise significantly and the rest of the foods will be digested normally.

The following low glycemic index food pairing list outlines main principles of correct food pairing to keep your glycemia low so that your food is digested normally and you gradually return to a healthy weight.

Here are some high glycemic index foods you should exclude from your diet alltogether:

Salt, mayonnaise, white bread, sugar, cakes, pastries and candies are not allowed during the food pairing diet.

If you stick to the diet you will lose all excess weight and improve your health. You will also improve the appearance of your hair and skin, making it look fresh and radiant.

This is not a very difficult diet because you can eat as much food as you want. The only unpleasant part of it is that you might want what you can’t have at the beginning. :)

Food Pairing Chart

Columns I and III are incompatible

Column I	Column II	Column III
For Protein meals PROTEINS Red meat: Beef, lamb, veal, etc. Poultry: Chicken, turkey Game: Pheasant, partridge, grouse Fish of all kinds Eggs Cheese Milk, including soy milk (in combination with friuts, vegetables or grains only) Yogurt, including soy yogurt FRUITS Apples Apricots (fresh & dried) Blackberries Blueberries Cherries Currants (black, red or white if ripe) Gooseberries (if ripe) Grapefruit Grapes Guavas Kiwis Lemons Limes Loganberries Lychees Mangoes Melons (best eaten alone as a fruit meal) Nectarines Oranges Passion fruit Pears Pineapples Prunes (for occasional use) Raspberries Satsumas Strawberries Tangerines Etc. SALAD DRESSINGS French dressing made with oil and lemon juice or apple cider vinegar Cream dressing Mayonnaise (home-made) SUGAR SUBSTITUTE Diluted frozen orange juice Concentrated apple juice FOR VEGETARIANS Legumes Lentils Soy beans Kidney beans Chick peas (garbanzos) Butter (lima) beans Pinto beans Tofu	Neutral Foods (can be combined with either Column I or Column III) NUTS All except peanuts FATS Butter Cream Egg yolks Olive oil (virgin) Sunflower seed oil Sesame seed oil (cold pressed) VEGETABLES All green and root vegetables except potatoes and Jerusalem artichokes Asparagus Aubergines (eggplants) Beans (all fresh green beans) Beetroot Broccoli Brussels sprouts Cabbage Calabrese Carrots Cauliflower Celery Celeriac Zucchini Kohlrabi Leeks Squash Onions Parsnips Peas Spinach Swedes (rutabagas) Turnips SALADINGS Avocados Chicory (endive) Corn salad Cucumber Endive (chicory) Fennel Garlic Lettuce Mustard & cress Peppers, red and green Radishes Spring onions (scallions) Sprouted legumes Sprouted seeds Tomatoes (uncooked) Watercress HERBS & FLAVOURINGS Chives Mint Parsley Sage Tarragon Thyme Grated lemon zest Grated orange zest SEEDS & SEED SPREADS Sunflower Sesame Pumpkin BRAN Wheat or oat bran Wheat germ or oatgerm SUGAR SUBSTITUTE Raisins and raisin juice Honey Maple syrup	For Starch Meals CEREALS Wholegrain: Wheat, barley, maize, oats, millet, rice (brown, unpolished), rye Bread 100% wholewheat Flour 100% or 85% Oatmeal - medium SWEET FRUITS Bananas - ripe Custard apples Dates Figs (fresh & dried) Grapes - extra sweet Papaya if very ripe Pears if very sweet and ripe Currants Raisins Sultanas VEGETABLES Potatoes Jerusalem artichokes Pumpkin Sweet Potatoes MILK & YOGURT only in moderation SALAD DRESSINGS Sweet or soured cream Olive oil or cold pressed seed oils Fresh tomato juice with oil and seasoning SUGAR SUBSTITUTE Barbados sugar Honey - in strict moderation