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 altogether:
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
For Protein meals
Red meat: Beef, lamb, veal, etc.
Poultry: Chicken, turkey
Game: Pheasant, partridge, grouse
Fish of all kinds
Milk, including soy milk (in combination with friuts, vegetables or grains only)
Yogurt, including soy yogurt
Apricots (fresh & dried)
Currants (black, red or white if ripe)
Gooseberries (if ripe)
Melons (best eaten alone as a fruit meal)
Prunes (for occasional use)
French dressing made with oil and
lemon juice or apple cider
Diluted frozen orange juice
Concentrated apple juice
Chick peas (garbanzos)
Butter (lima) beans
(can be combined with either
Column I or Column III)
All except peanuts
Olive oil (virgin)
Sunflower seed oil
Sesame seed oil (cold pressed)
All green and root vegetables except potatoes and Jerusalem
Beans (all fresh green beans)
Mustard & cress
Peppers, red and green
Spring onions (scallions)
HERBS & FLAVOURINGS
Grated lemon zest
Grated orange zest
SEEDS & SEED SPREADS
Wheat or oat bran
Wheat germ or oatgerm
Raisins and raisin juice
For Starch Meals
Wholegrain: Wheat, barley, maize, oats, millet, rice (brown, unpolished), rye
Bread 100% wholewheat
Flour 100% or 85%
Oatmeal - medium
Bananas - ripe
Figs (fresh & dried)
Grapes - extra sweet
Papaya if very ripe
Pears if very sweet and ripe
MILK & YOGURT
only in moderation
Sweet or soured cream
Olive oil or cold pressed seed oils
Fresh tomato juice with oil and seasoning
Honey - in strict