Insulin is a hormone that opens the door for glucose to enter into cells and fuel them properly. Too much insulin as a result from poor diet, lack of exercise, or stress can lead to insulin resistance leading to worse issues such as diabetes.
High cortisol levels increase the chances of insulin resistance. Insulin resistance increases the chances of fat storage and not allowing food to be burned as fuel. Increased fat storage leads to weight gain. When dealing with chronic stress it is important to increase the amount of whole foods and beneficial supplements in order to decrease the effect that both the cortisol levels and insulin levels have on the body.
Foods low on the glycemic index are released slowly into the blood stream allowing a more controlled glucose level and thus a more controlled insulin level leading to less of a cortisol spike as well. Below is a list of low glycemic foods. There is no number you should “aim” for, but remember that lower numbers decrease insulin and cortisol spikes.
|
FOOD ITEMS |
Glycemic Index |
|
VEGETABLES* |
|
| Spinach | 15-50 |
| Turnip Greens | 15-50 |
| Lettuce | 15-50 |
| Water Cress | 15-50 |
| Zucchini | 15-50 |
| Asparagus | 15-50 |
| Artichokes | 15-50 |
| Okra | 15-50 |
| Cabbage | 15-50 |
| Celery | 15-50 |
| Cucumbers | 15-50 |
| Dill Pickles | 15-50 |
| Radishes | 15-50 |
| Broccoli | 15-50 |
| Brussels Sprouts | 15-50 |
| Eggplant | 15-50 |
| Onions | 15-50 |
| Tomatoes | 15-50 |
| Cauliflower | 30 |
| Bell Peppers | 40 |
| Green Peas | 40 |
| Squash | 50 |
| Heart of Palm | 50 |
|
GRAIN ITEMS |
|
| Barley | |
| Pearled barley, cooked (average of 5 samples) | 35 |
| Barley kernel bread (50% kernels) (average of samples | 64 |
| Barley flour bread (80% barley, 20% white wheat flour | 94 |
| Whole meal barley porridge | 95 |
| Buckwheat | |
| Buckwheat bread (50% dehusked buckwheat groats, 50% white flour) | 66 |
| Buckwheat, cooked (average of 3 samples) | 76 |
| Corn | |
| Corn, yellow | 78 |
| Corn tortillas | 78 |
| Cornmeal, boiled in salted water 2 minutes | 95 |
| Taco shells | 97 |
| Millet | |
| Millet, boiled | 99 |
| Oats | |
| Oat bran bread (45% oat bran, 50% white wheat flour | 66 |
| Oatmeal (thick, dehulled oat flakes | 77 |
| Oat bran cereal | 78 |
| Museli | 80 |
| Oatmeal (rolled oats), cooked | 81 |
| Oat bread (80% intact oat kernels, 20% white wheat flour) | 91 |
| Oatmeal (one-minute oats | 92 |
| Rice | |
| Wild rice | 81 |
| Rice cakes | 81 |
| Rice noodles, cooked | 85 |
| White, boiled (average of 12 saamples) | 90 |
| Parboiled rice | 100 |
| Rice bread | 100 |
| Rye | |
| Whole kernels, cooked (average of 3 samples) | 48 |
| Rye kernel bread (80% kernels, 20% white wheat flour) (average of 6 samples) | 70 |
| Whole meal rye bread (average of 4 samples) | 81 |
| Wheat | |
| Spaghetti, whole meal (average of 2 samples) | 52 |
| Whole wheat kernels, cooked (average of 4 samples) | 57 |
| Spaghetti, white, boiled 10-15 minutes (average of 7 samples) | 62 |
| Cracked wheat, bulgar, boiled (average of 4 samples) | 67 |
| Wheat kernel bread (80% intact kernels, 20% white wheat flour | 73 |
| Couscous (from semolina-durham wheat) boiled 5 minutes | 91 |
| Whole wheat bread (average of 13 samples) | 95 |
| White flour bread (average of 6 samples) | 100 |
| Gluten-free | 129 |
| Spelt | |
| Whole meal spelt bread | 88 |
| Multi-grains | |
| Multi-grain bread | 60 |
|
FRUITS |
|
| Grapefruit | 35 |
| Apples, Dried (average of 2 samples) | 40 |
| Prunes | 41 |
| Apricots, Dried (average of 2 samples) | 43 |
| Apples, Raw (average of 6 samples | 53 |
| Pears (average of 4 samples) | 53 |
| Plums (average of 2 samples | 55 |
| Strawberries | 56 |
| Oranges (average of 6 samples) | 59 |
| Pineapple juice | 64 |
| Grapes (average of 2 samples) | 64 |
| Orange juice (average of 3 samples) | 73 |
| Bananas (average of 10 samples) | 73 |
| Kiwi (average of 2 samples) | 74 |
| Apricots, Raw | 80 |
| Papaya (average 3 samples) | 83 |
| Pineapple (average of 2 samples) | 83 |
| Figs | 85 |
| Raisins | 90 |
| Cantaloupe | 91 |
| Watermelon | 100 |
|
STARCHY VEGETABLES |
|
| Yams (average of 3 samples) | 52 |
| Carrots (average 4 samples) | 66 |
| Potatoes, Boiled 15 minutes, cubed, peeled | 81 |
| Sweet potatoes (average of 5 samples) | 85 |
| Beets | 64 |
| Potatoes, Baked (average of 4 samples) | 119 |
| Mashed (average of 3 samples) | 104 |
|
LEGUMES |
|
| Soybeans, cooked (average of 2 samples) | 25 |
| Lentils, red, cooked (average of 4 samples) | 36 |
| Garbanzo beans, dried, soaked, boiled 35 minutes (average of 4 samples) | 39 |
| Kidney beans (average of 8 samples) | 39 |
| Lentils, green, cooked (average of 3 samples) | 42 |
| Split peas, yellow, cooked | 45 |
| Soymilk, full fat, with maltodexdrin, calcium-fortified | 50 |
| Navy beans, cooked (average of 5 samples) | 53 |
| Pinto beans, cooked | 55 |
| Pinto beans, canned | 63 |
|
DAIRY |
|
| Yogurt, low fat, plain | 20 |
| Whole fat milk | 39 |
| Skim milk | 46 |
| Yogurt, low fat, with fruit | 47 |
|
SWEETENERS |
|
| Honey (average of 11 samples) | 77 |
| Sucrose (white sugar) | 95 |
(Chart provided by WhFoods.com)
Despite what your body maybe craving when in a stressful state, treat yourself with the nutrients and food your body needs. If you are dealing with a stressful time at work, home, or in life- be sure that you do not make it even worse on your body. You should nurture yourself with low glycemic foods, healthy proteins, and good fats.
References:
Nutrition Therapy Institute. “Lecture Notes: Weight Management/Sport Nutrition: Metabolic Factors in Weight Management.” Slides 12-19. Nutrition Therapy Institute Inc. 2012.
World’s Healthiest Foods. “What is the glycemic index?”
2012. http://whfoods.org/genpage.php?tname=faq&dbid=32
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