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.

FOODGlycemic index (glucose = 100)Serving size (grams)Glycemic load per serving
Banana cake, made with sugar476014
Banana cake, made without sugar556012
Sponge cake, plain466317
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)4211124
Apple, made with sugar446013
Apple, made without sugar48609
Waffles, Aunt Jemima (Quaker Oats)763510
Bagel, white, frozen727025
Baguette, white, plain953015
Coarse barley bread, 75-80% kernels, average34307
Hamburger bun61309
Kaiser roll733012
Pumpernickel bread56307
50% cracked wheat kernel bread583012
White wheat flour bread713010
Wonder™ bread, average733010
Whole wheat bread, average71309
100% Whole Grain™ bread (Natural Ovens)51307
Pita bread, white683010
Corn tortilla525012
Wheat tortilla30508
Coca Cola®, average63250 mL16
Fanta®, orange soft drink68250 mL23
Lucozade®, original (sparkling glucose drink)95±10250 mL40
Apple juice, unsweetened, average44250 mL30
Cranberry juice cocktail (Ocean Spray®)68250 mL24
Gatorade78250 mL12
Orange juice, unsweetened50250 mL12
Tomato juice, canned38250 mL4
All-Bran™, average553012
Coco Pops™, average773020
Cornflakes™, average933023
Cream of Wheat™ (Nabisco)6625017
Cream of Wheat™, Instant (Nabisco)7425022
Grapenuts™, average753016
Muesli, average663016
Oatmeal, average5525013
Instant oatmeal, average8325030
Puffed wheat, average803017
Raisin Bran™ (Kellogg’s)613012
Special K™ (Kellogg’s)693014
Pearled barley, average2815012
Sweet corn on the cob, average6015020
Couscous, average651509
White rice, average8915043
Quick cooking white basmati6715028
Brown rice, average5015016
Converted, white rice (Uncle Ben’s®)3815014
Whole wheat kernels, average305011
Bulgur, average4815012
Graham crackers742514
Vanilla wafers772514
Rice cakes, average822517
Rye crisps, average642511
Soda crackers742512
Ice cream, regular57506
Ice cream, premium38503
Milk, full fat41250mL5
Milk, skim32250 mL4
Reduced-fat yogurt with fruit, average3320011
Apple, average391206
Banana, ripe6212016
Dates, dried426018
Grapes, average5912011
Orange, average401204
Peach, average421205
Peach, canned in light syrup401205
Pear, average381204
Pear, canned in pear juice431205
Prunes, pitted296010
Baked beans, average401506
Blackeye peas, average3315010
Black beans301507
Chickpeas, average101503
Chickpeas, canned in brine381509
Navy beans, average311509
Kidney beans, average291507
Lentils, average291505
Soy beans, average151501
Cashews, salted27503
Peanuts, average7500
Fettucini, average3218015
Macaroni, average4718023
Macaroni and Cheese (Kraft)6418032
Spaghetti, white, boiled, average4618022
Spaghetti, white, boiled 20 min, average5818026
Spaghetti, wholemeal, boiled, average4218017
Corn chips, plain, salted, average425011
Fruit Roll-Ups®993024
M & M’s®, peanut33306
Microwave popcorn, plain, average55206
Potato chips, average515012
Pretzels, oven-baked833016
Snickers Bar®516018
Green peas, average51804
Carrots, average35802
Baked russet potato, average11115033
Boiled white potato, average8215021
Instant mashed potato, average8715017
Sweet potato, average7015022
Yam, average5415020
Hummus (chickpea salad dip)6300
Chicken nuggets, frozen, reheated in microwave oven 5 min461007
Pizza, plain baked dough, served with parmesan cheese and tomato sauce8010022
Pizza, Super Supreme (Pizza Hut)361009
Honey, average612512