The low glycemic diet is a diet rich in high-fiber foods, such as legumes, whole wheat grains, vegetables, and fruits. Because the diet is high in fiber and moderates your blood sugar, most people will feel full on this diet and will indirectly reduce their caloric intake. As a result, they will also lose weight.
The Glycemic Index
The glycemic index is a scale that rates how a food affects your blood sugar. If a food has a low glycemic index, it will not or just barely raise your blood sugar after you consume the food. On the other hand, foods with a high glycemic index will quickly raise your blood sugar soon after you consume them. The glycemic effect of a food can be dependent on the food's nutritional content, ripeness, and preparation method.
Low Glycemic Foods with Protein
Foods and beverages that are low in carbohydrates will typically have a low glycemic index rating. For example, nuts and seeds have a lot of calories, fat, and protein, but they are low in carbohydrates. As a result, they are considered low glycemic foods. Similarly, protein-rich foods like chicken and beef are also low glycemic because of their low carbohydrate content. The high fat content of some low glycemic foods gives them a high satiety factor, meaning that they keep you feeling full after a meal.
Low-Glycemic Foods with Fiber
Fiber will also lower the glycemic effect of foods. Legumes such as lentils, black beans, and black-eye peas are all low glycemic foods because of their high fiber content. Fiber, like fat, has a high satiety factor and will contribute to the feeling of fullness long after you have finished your meal. Fiber also helps to keep you from being constipated, and it promotes good bowel function and overall gastrointestinal health.
Losing Weight with Low Glycemic Foods
Even small portions of low-glycemic foods will help you to feel satisfied after a meal and will reduce your cravings for sweet and sugary foods. As a result, your overall caloric intake should decrease, thus facilitating weight loss. By cutting your calories by 500 to 1,000 calories per day, you can lose one to two pounds per week.
Low-Glycemic Sample Menu
The following sample menu contains a variety of low glycemic foods and only 1,320 calories.
Breakfast: 1-1/2 c. high fiber bran cereal without sweetener, 8 oz. low-fat milk, 1/2 small grapefruit
Lunch: 2 c. lentil soup with 6 whole grain crackers, side salad with spinach, tomatoes, onions, peppers, and 2 Tbsp. oil-and-vinegar dressing, 1/2 c. low-fat cottage cheese with 1 small sliced peach
Dinner: 3 oz. baked salmon, 1/2 c. pearl barley, 1/2 c. asparagus, 1/2 c. steamed squash, 1/2 c. fresh cherries
Snack: 1 light yogurt
