The GI, or glycemic index, was developed as a guide for diabetes patients to help them choose sources of carbohydrates that would not cause a rapid rise of blood sugar levels. The glycemic index ranks foods depending on how fast glucose is released into the bloodstream after eating. Eating foods with a lower GI ranking can help with weight loss as glucose is released into the blood at a slower rate, and after eating you will feel more satisfied for longer periods compared to eating foods with a high GI rank.
Step 1
Choose fruits with a low glycemic index. Low GI fruits include kiwifruits, apples, grapefruits, cherries and all types of berries. Avoid watermelons, mangoes and dried fruits.
Step 2
Avoid high glycemic vegetables. The vast majority of vegetables are low on the glycemic index. The few exceptions to this are the types of vegetables that grow underground, such as potatoes, parsnips, carrots and beets. Sweet corn and pumpkin are also high on the GI.
Salad ingredients such as lettuce, cucumbers, celery, onions and tomatoes are low GI foods. You can eat them in abundance on a low glycemic index diet.
Step 3
Opt for low-carbohydrate, protein-rich foods. This type of food consists of eggs, fish, nuts, seeds, meat and poultry. The carbohydrate content, and therefore GI rank of these foods, is extremely low, and you can eat such foods in large quantities on a low glycemic index weight loss plan.
Step 4
Avoid starchy foods made with white flour. Foods made with refined flour tend to rank extremely high on the glycemic index. Examples are white bread, French bread, bagels, English muffins and pretzels. Recommended alternatives are rye crackers or pumpernickel bread.
Step 5
Choose your breakfast cereal carefully. Most best-selling brands of cereals rank high on the GI, and particularly brands that are popular with children. Muesli or porridge have lower GI ratings; a smoothie made with low GI fruits and added oatmeal is a low glycemic index option.
Step 6
Stay away from energy drinks. Drinks designed to increase energy levels usually contain glucose, which will cause your blood sugar levels to rise almost instantly. Popular sodas, such as cola or fanta-type drinks, generally have a medium rating. Opt for water whenever possible. Avoid alcoholic drinks with the exception of the occasional glass of red wine.
Step 7
Add legumes to your diet. Legumes have a low GI rank. They are a nourishing source of vegetable proteins, low in fat and contain no cholesterol. They are also rich in potassium, iron, folate and magnesium. Some legumes commonly available include chickpeas, lentils, lima beans and red kidney beans.
