Holiday Fat Fighting Secrets

Here’s something to remember before the holiday “eating season” begins. This is very important, but nobody seems to pay attention…

You can cut calories and still gain weight. You can work out until you pass out and still have that spare tire.

The truth is, we don’t get fat because we eat too much. And it’s not because we’re lazy.

Staying slim boils down to this: Hormones can make you fat.

Case in point: the hormone insulin is your number one fat builder. It tells your body to pack on the pounds.

You produce a storm of insulin when you eat foods that are high on the Glycemic Index. As a general rule of thumb, carbs are the foods highest on the GI.

Do you know what one of the highest GI food is?

Care to guess?

It’s corn bread, a holiday favorite. Every time you take a bite of corn bread, insulin pours into your blood. And it tells your body to store the calories as fat.

All that blood sugar means you have to produce insulin to process it. Eventually, your body gets tired and stops responding, which is called insulin resistance.

Blood sugar that your body can’t or won’t process gets stored as fat. So it’s foods with excess carbohydrates that can make you fat.

The idea is to eat foods that don’t spike your blood sugar, and to also let your blood sugar come back down after eating. You don’t want your insulin to stay elevated for too long.

This means eating foods with a low Glycemic Load (GL).

The GL is simply a number you get when you multiply a food’s Glycemic Index (GI) rating by the total amount of carbohydrate in each serving you eat.

That makes it much more practical for your everyday life because the GL tells you how fattening a food is. It’s a fresh way to look at everyday foods. Some GL ratings may surprise you – especially foods like watermelon … high GI, but low GL.

I consider foods with a Glycemic Load under 10 as good choices. They are a green light. Foods that fall between 10 and 20 on the GL scale are more like a yellow light: not bad, but proceed with caution.

Foods above 20 are a red light. They will not only make you gain weight but keep you from dropping weight. Eat those foods sparingly and try to eat protein instead. Protein has a GL of zero.

By following our weight loss food management plan you will be doing the right thing to lose weight and keep it off. Here’s a Glycemic index chart below:

Glycemic index and glycemic load for 100+ foods

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you'll find a list of the glycemic index and glycemic load for more than 100 common foods.

FOOD

Glycemic index (glucose = 100)

Serving size (grams)

Glycemic load per serving

BAKERY PRODUCTS AND BREADS

     

Banana cake, made with sugar

47

60

14

Banana cake, made without sugar

55

60

12

Sponge cake, plain

46

63

17

Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)

42

111

24

Apple, made with sugar

44

60

13

Apple, made without sugar

48

60

9

Waffles, Aunt Jemima (Quaker Oats)

76

35

10

Bagel, white, frozen

72

70

25

Baguette, white, plain

95

30

15

Coarse barley bread, 75-80% kernels, average

34

30

7

Hamburger bun

61

30

9

Kaiser roll

73

30

12

Pumpernickel bread

56

30

7

50% cracked wheat kernel bread

58

30

12

White wheat flour bread

71

30

10

Wonder™ bread, average

73

30

10

Whole wheat bread, average

71

30

9

100% Whole Grain™ bread (Natural Ovens)

51

30

7

Pita bread, white

68

30

10

Corn tortilla

52

50

12

Wheat tortilla

30

50

8

BEVERAGES

     

Coca Cola®, average

63

250 mL

16

Fanta®, orange soft drink

68

250 mL

23

Lucozade®, original (sparkling glucose drink)

95±10

250 mL

40

Apple juice, unsweetened, average

44

250 mL

30

Cranberry juice cocktail (Ocean Spray®)

68

250 mL

24

Gatorade

78

250 mL

12

Orange juice, unsweetened

50

250 mL

12

Tomato juice, canned

38

250 mL

4

BREAKFAST CEREALS AND RELATED PRODUCTS

     

All-Bran™, average

55

30

12

Coco Pops™, average

77

30

20

Cornflakes™, average

93

30

23

Cream of Wheat™ (Nabisco)

66

250

17

Cream of Wheat™, Instant (Nabisco)

74

250

22

Grapenuts™, average

75

30

16

Muesli, average

66

30

16

Oatmeal, average

55

250

13

Instant oatmeal, average

83

250

30

Puffed wheat, average

80

30

17

Raisin Bran™ (Kellogg's)

61

30

12

Special K™ (Kellogg's)

69

30

14

GRAINS

     

Pearled barley, average

28

150

12

Sweet corn on the cob, average

60

150

20

Couscous, average

65

150

9

Quinoa

53

150

13

White rice, average

89

150

43

Quick cooking white basmati

67

150

28

Brown rice, average

50

150

16

Converted, white rice (Uncle Ben's®)

38

150

14

Whole wheat kernels, average

30

50

11

Bulgur, average

48

150

12

COOKIES AND CRACKERS

     

Graham crackers

74

25

14

Vanilla wafers

77

25

14

Shortbread

64

25

10

Rice cakes, average

82

25

17

Rye crisps, average

64

25

11

Soda crackers

74

25

12

DAIRY PRODUCTS AND ALTERNATIVES

     

Ice cream, regular

57

50

6

Ice cream, premium

38

50

3

Milk, full fat

41

250mL

5

Milk, skim

32

250 mL

4

Reduced-fat yogurt with fruit, average

33

200

11

FRUITS

     

Apple, average

39

120

6

Banana, ripe

62

120

16

Dates, dried

42

60

18

Grapefruit

25

120

3

Grapes, average

59

120

11

Orange, average

40

120

4

Peach, average

42

120

5

Peach, canned in light syrup

40

120

5

Pear, average

38

120

4

Pear, canned in pear juice

43

120

5

Prunes, pitted

29

60

10

Raisins

64

60

28

Watermelon

72

120

4

BEANS AND NUTS

     

Baked beans, average

40

150

6

Blackeye peas, average

33

150

10

Black beans

30

150

7

Chickpeas, average

10

150

3

Chickpeas, canned in brine

38

150

9

Navy beans, average

31

150

9

Kidney beans, average

29

150

7

Lentils, average

29

150

5

Soy beans, average

15

150

1

Cashews, salted

27

50

3

Peanuts, average

7

50

0

PASTA and NOODLES

     

Fettucini, average

32

180

15

Macaroni, average

47

180

23

Macaroni and Cheese (Kraft)

64

180

32

Spaghetti, white, boiled, average

46

180

22

Spaghetti, white, boiled 20 min, average

58

180

26

Spaghetti, wholemeal, boiled, average

42

180

17

SNACK FOODS

     

Corn chips, plain, salted, average

42

50

11

Fruit Roll-Ups®

99

30

24

M & M's®, peanut

33

30

6

Microwave popcorn, plain, average

55

20

6

Potato chips, average

51

50

12

Pretzels, oven-baked

83

30

16

Snickers Bar®

51

60

18

VEGETABLES

     

Green peas, average

51

80

4

Carrots, average

35

80

2

Parsnips

52

80

4

Baked russet potato, average

111

150

33

Boiled white potato, average

82

150

21

Instant mashed potato, average

87

150

17

Sweet potato, average

70

150

22

Yam, average

54

150

20

MISCELLANEOUS

     

Hummus (chickpea salad dip)

6

30

0

Chicken nuggets, frozen, reheated in microwave oven 5 min

46

100

7

Pizza, plain baked dough, served with parmesan cheese and tomato sauce

80

100

22

Pizza, Super Supreme (Pizza Hut)

36

100

9

Honey, average

61

25

12