Did you know that white bread, bagels, and pancakes are actually higher on the Glycemic Index than table sugar?!

Just like sugar, starchy foods have the potential to elevate blood sugar levels quickly. When this happens, your body releases the hormone insulin. Insulin increases the storage of fat in fat cells while also preventing fat cells from releasing fat for energy. That’s a lot of fat!

In other words, insulin actually turns off the “fat burning switch” and tells the body to store fat instead. Quick spikes and drops in blood sugar can cause you to overeat, have low energy, mood swings, and hunger cravings.

The Glycemic Index

The Glycemic Index (GI) is the system we use to rate how quickly a food raises your blood sugar level after being eaten. Foods that elevate your blood sugar level quickly are given a high GI number. Conversely, those that release sugar into the bloodstream slowly are given a low GI number.

Below is a list of starchy foods, broken down into sections of where they fall on the Glycemic Index. Obviously, the majority of the starchy foods you eat should come from the low GI list.


Starchy Foods


The Best Way To Lose Fat

For most people, the best way to lose fat is to consume a diet that is lower in carbohydrates. A good way to do this is to keep starchy foods that fall high on the Glycemic Index minimal.

Most Americans consume more than enough carbohydrates on a daily basis.

Carbohydrates are what your body uses for energy to fuel all of your daily activity, from breathing to working out. If you consume more carbohydrates than can be used for energy or converted to glycogen, they will be converted to fat.

As a side note, cutting out carbohydrates completely in an effort to lose weight quickly can be dangerous and is unsustainable long-term. Your body needs a certain amount of all three macronutrients (carbohydrates, protein, and fat) each day for different functions.

To find out exactly how much of each macronutrient you need, based on your age, height, weight, activity level, and fitness goals, use my free Macronutrient Calculator.

In general, eating a high-protein diet, getting the majority of your carbohydrates from a variety of vegetables and fruits, while consuming minimal starchy food, processed food, and baked goods, in conjunction with a sound training program is the best way to lose weight healthily.

Committed To Your Health,

Online Fitness Coach Brian DonovanBrian Donovan is a certified fitness and nutrition coach, and the founder of Online Fitness Coach – an online fitness program where clients get direct coaching and personalized training and nutrition plans. Coach Brian was voted Chicago’s “Best Personal Trainer” by Chicago Reader magazine, Best Of Chicago 2014 edition. He has been featured in magazines such as Muscle & Fitness, Chicago Reader, Voyage Chicago, Bach Performance, and The Personal Trainer Development Center (PTDC).

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