4-Hour Body Diet: the Harvard Glycemic index


Harvard Health Publications and Harvard Medical School published on their website the 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. According to Wikipedia, Glygemic Index (GI) is categorized to:

Low: 55 or less, most fruits and vegetables, legumes/pulses, whole grains, nuts, fructose and products low in carbohydrates
Medium: 56–69, whole wheat products, basmati rice, sweet potato, sucrose, baked potatoes
High: 70 and above white bread, most white rices, corn flakes, extruded breakfast cereals, glucose, maltose

If you follow the Tim Ferriss diet found on the 4-Hour Body, you know have another tool in your hands. A plethora of food with low glycemic index such as:

Milk, full fat: 27±4
Milk, skim: 32±5
Reduced-fat yogurt with fruit, average: 27±1
Converted, white rice (Uncle Ben’s®): 38
Apple, average: 38±2
Grapefruit: 25
Orange, average: 42±3
Black beans: 30
Lentils, average: 29±1
Cashews, salted: 22±5
Peanuts, average: 14±8
Spaghetti, white, boiled 5 min, average: 38±3
Spaghetti, wholemeal, boiled, average: 37±5
Hummus (chickpea salad dip):6±4