Carbohydrates raise your blood sugar, signaling your body to release insulin to take the sugar from your bloodstream and move it into your cells for use as energy. When carbohydrates and fats are eaten together, the carbohydrates are used for energy and the fat is stored, causing weight gain. Eating foods that are either low in carbohydrates or low on the glycemic index keeps your blood sugar level from rising and slows down the release of insulin. Without insulin, the fat you've eaten is used for energy, rather than stored. This is the theory behind many low-carb and low-GI diets, such as the Atkins Diet, the South Beach diet and the Zone -- keep your blood sugar low and force your body to burn fat for energy.
Step 1
Avoid simple carbohydrates. Only carbohydrates affect your glucose levels. Simple carbohydrates are quickly converted to sugar in your body. Limit all forms of sugar, foods made from white flour, white potatoes and corn. Complex carbohydrates include vegetables, fruit and legumes and should be included as part of your healthy diet.
Step 2
Use the glycemic index to help you make food choices. The glycemic index measures how quickly a food raises your blood sugar. Pure glucose is 100 on the GI; all other foods are rated in comparison to glucose. Foods with a GI value lower than 55 are considered to be "Low GI" foods. Most fruits and vegetables fall into this category, with the exception of dried fruits, pineapple and watermelon. Foods rated over 70 on the GI are considered "High GI" foods and should be limited in your diet.
Step 3
Use portion control and be mindful of calorie content. Foods low in carbohydrates or low on the glycemic index may still be high in calories. High protein foods such as beef, pork and other meats have no carbohydrates but are high in calories and saturated fat. Also, adding fiber to junk food will lower its GI rating. A Snickers bar is a low-GI food, but eating candy won't help you lose weight.
Tips and Warnings
- Keeping your blood sugar levels low and stable may help stop food cravings, which are often triggered if your high blood sugar drops too quickly.
- If your blood sugar falls below 70 mg/dL, you may experience the symptoms of hypoglycemia, which includes confusion, shakiness, dizziness and irritability.
