Glycemic Index Simply Put The majority of carbohydrates consumed should be low glycemic because they take longer to digest. Therefore, energy is released at a slower rate taking a longer period of time. Weight management assists in controlling insulin levels and contributes to longer endurance performance. High glycemic foods should be limited. Quick spikes in sugar from many high glycemic processed sources, such as white bread, candy, and soda that are not used up immediately, are easily stored as fat.

1. Lesson Two: Glycemic Index &
Calories
Plan!
Love!
Live!
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2. Why the majority of carbohydrates
consumed should be low glycemic.
 take longer to digest
 take longer to digest
 weight management assists in
controlling insulin levels
 contributes to longer endurance
performance

3. Why High glycemic foods
should be limited.
 Quick spikes in sugar from many are
easily stored as fat.

4. What foods cause spikes in sugar?
 White bread
 Candy
 Soda

5. LOW GLYCEMIC FOODS
 Apples
 Artichokes
 Asparagus
 Broccoli
 Carrots
 Cauliflower
 Celery
 Chickpeas
 Cucumbers
 Fructose (natural sugar found
in fruits and vegetables)
 Green beans
 Kidney beans
 Low-fat yogurt
 Low-fat milk
 Multi grain bread
 Oranges
 Pears
 Plums
 Skim milk
 Tomatoes
 Whole grain bread and cereals
 Whole wheat pasta
 Lettuce

7. MEDIUM-HIGH GLYCEMIC FOODS
 Baked potatoes
 Bananas
 Couscous
 Orange juice
 Pineapples
 Popcorn
 Pretzels
 Raisins
 Rice cakes
 Sweet potatoes
 Watermelon

8. Calories
• A calorie is how we measure energy from food.
• Each macronutrient—fat, carbohydrates, and protein—provide us
with energy:
 Protein: 4 calories per gram
 Carbohydrates: 4 calories per gram
 Fat: 9 calories per gram
1 pound=3,500 calories so to lose 1 pound you
must burn 3,500 calories.

9. There’s nothing magical about losing weight.
• Calories must be
burned.
It’s that simple!

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