Low-gi Foods & Weight Loss

The glycemic index, or GI, is a ranking system that measures the effect that carbohydrate-containing foods have on your blood sugar, or glucose, levels. Foods with a low GI have a milder effect on your blood sugar than high-GI foods. Though low-GI foods cannot trigger weight loss on their own, they may enhance your efforts because of how they affect your appetite.

Function

Low-glycemic foods can support weight management in several ways. According to Mayo Clinic endocrinologist Maria Collazo-Clavell, M.D., a low-glycemic diet can support healthy blood sugar levels and help prevent or reduce blood sugar-related illnesses, such as diabetes and insulin resistance. Low- GI foods may also enhance appetite management and delay hunger cues, which may lead to weight loss.

Optimum Foods

To lose weight by incorporating low-GI foods, you must first gain an understanding of which foods are low in GI and which are high. Examples of low-GI foods include whole grains, such as pearl barley, rye, brown rice, sprouted wheat and cracked barley. Most vegetables and legumes are also low-GI. Low-GI fruits include cherries, grapefruit, dried apricots, apples, pears, peaches, plums, grapes, kiwi and bananas. Dairy products, including low-fat milk, yogurt and chocolate milk, are also low-GI.

Foods to Avoid

While low-GI foods support healthy blood sugar levels and reduced appetite, high-GI foods may pose challenges. Consuming high-GI foods on their own can trigger mood imbalances, blood sugar spikes and food cravings, according to "The New Glucose Revolution Low GI Guide to Losing Weight: The Only Authoritative Guide to Weight Loss Using the Glycemic Index," by Jennie Brand-Miller, Kaye Foster-Powell and Johanna Burani. High-GI foods include enriched white and wheat breads, cereals and dinner rolls, and most commercially prepared cookies, crackers, cake, pastries, candy and muffins. Soft drinks and fruit juices are also high-GI.

Effectiveness

Low-GI foods can effectively promote weight loss. According to an analysis of intervention studies published in "The American Journal of Clinical Nutrition" in July 2002, people who follow low-GI diets demonstrate more effective, sustainable weight loss results than those following low-fat diets. In addition, high-GI diets tend to increase body fat and weight gain during pregnancy more than nutrient-rich low-GI diets. While low-GI foods are not known to cause weight loss on their own, they tend to ease the process of calorie reduction and reduce excessive hunger and feelings of deprivation.

Recommendations

To reap benefits from low-GI foods, increase your intake of vegetables, fruits, whole grains and legumes. Replacing processed carbohydrates, such as white bread, candy and potato chips, with low-GI foods can further enhance your weight-loss efforts. When you do consume high-GI foods, keep your portion sizes modest and balance them with protein-rich foods or high-fiber foods. Doing so reduces the overall GI of your meal, according to Brand-Miller, Foster-Powell and Burani. For best results, exercise regularly and seek dietary guidance from a qualified professional.