Just the Facts

Glycemic Swap List

Foods with a low glycemic index are slow burners, so they'll keep you full for longer. A simple rule for slowing your body's response to food, no matter how high the glycemic index, is to add protein, fat, and/or fiber to any meal. The glycemic index numbers following the goods in this chart are based on a scale on which pur glucose has a score of 100. The higher the number, the faster the food burns.

Instead of... Try...

1. White Bread(70) Mixed-grain bread(48)
2. Corn flakes(83) Bran Cereal(58)
3. Baked potato(85) Protein-enriched spaghetti(27)
4. Watermelon(72) Pear(37)
5. Chocolate-caramel bar(64) Peanut-based candy(32)

Source:Weight free workout published by Rodale

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