Eating low glycemic index foods is the basis of several popular diet plans, including the GI Diet and the Low GI Diet Revolution. On these diets, you should avoid foods considered high on the glycemic index and instead rely on low glycemic index foods to stave off hunger and lose weight. Speak to your doctor before you use a low glycemic index eating plan to achieve weight loss.
Function
Foods that cause your blood sugar to rise are labeled high glycemic index foods by the diet plans. These foods are broken down by the body quickly and cause you to feel hungry quickly, according to Diets In Review. Low glycemic index foods keep blood sugar levels stable and take longer to break down. The concept is that you feel more satisfied for a longer period after eating these foods.
Identification
The glycemic index is broken down into three sections: low gylcemic index foods, medium glycemic index foods and high glycemic index foods. Low level foods have a glycemix index of less than 55, medium foods fall in the range of 56 to 69 and high level meals are above 70.
Types
Low glycemic index foods include kidney beans, skim milk, sweet potatoes, cherries, grapefruit, lettuce, tomatoes, red peppers, onions, strawberries, fish, nuts and seeds. Forbidden foods include french fries, white bread, tapioca, instant rice, pretzels, doughnuts and bagels.
Considerations
Foods that have gone through processing should be avoided on a low glycemic index diet plan. Foods should be served fresh or raw. Refined sugar and flour products also should be skipped. Instead, choose plenty of foods made from whole grains, such as whole wheat bread, wheat pastas, brown rice, bulgur and rye.
Warning
Besides weight loss, low glycemic index diets are sometimes used by diabetics to control blood sugar. If you plan to use the diet for this purpose, speak to a registered dietitian. Also, the diet does not rank foods based on nutritional value. Many of the foods you eat can be high in fat, calories and sugar, according to MayoClinic.com.
