Managing your weight can be challenging, particularly if you have a hearty appetite and struggle with frequent food cravings. A low-glycemic diet is one potential solution. The glycemic index is a rating system that reflects that impact carbohydrate-containing foods have on your blood sugar, or blood glucose, levels. By consuming more low-glycemic foods and fewer high-glycemic foods, you may reap multiple wellness and weight loss benefits. For best results, seek specified guidance from your doctor or dietitian.
Function
A low-glycemic diet may serve multiple purposes. Since low-glycemic foods have a milder impact on your blood sugar levels, the diet may delay hunger cues, according to MayoClinic.com endocrinologist Dr. Maria Collazo-Clavell, and ease the process of portion control and weight management. Lowering your glycemic load may also help manage blood sugar irregularities associated with diabetes. The diet also supports digestive function, heart-health and overall nutrient intake, since it emphasizes foods rich in vitamins, minerals, fiber or protein.
Guidelines
Numerous diets promote low-glycemic foods. Common ways of lowering your glycemic load, according to the Linus Pauling Institute at Oregon State University, include cutting back on enriched flour products and added sugars and increasing your intake of nutritious whole foods such as whole grains, fruits and vegetables. Low-glycemic diets also encourage balanced meals, which further promote healthy blood sugar levels. At each meal, for example, you may opt for a healthy starch, a lean protein source, fruits and vegetables and a healthy fat source. When you do eat a high-glycemic food such as a sugary dessert, consume a fiber or protein-rich food at the same meal to help prevent blood sugar spikes.
Optimum Foods
Foods with a low glycemic index include whole grains, fruits, vegetables, nuts and low-fat dairy products. Particularly nutritious and satiating whole grain foods include pearled barley, steel-cut oats, long-grain brown rice, wild rice, whole grain pasta and quinoa. Non-starchy vegetables such as leafy greens, Brussels sprouts, broccoli, cauliflower, tomatoes and bell peppers are low-glycemic and extremely low in calories. If you have an urge to "munch," try filling up on these foods. Air-popped popcorn is a lower-calorie, whole grain alternative to potato chips, pretzels and french fries. Choose lean protein sources, such as skinless white-meat poultry, fish, low-fat dairy products and legumes, such as beans and lentils, most often. Heart-healthy, naturally low-glycemic fat sources include nuts, seeds, avocados, olive oil and canola oil.
Foods to Avoid
While you can consume almost any food in proper amounts and proportions while following a low-glycemic diet, limiting foods that have a significant impact on your blood sugar and those high in added sugars and unhealthy fats can help to ensure your weight loss and wellness success. High-glycemic foods to limit include enriched breads, pasta and cereals, candy, pancake syrup, jelly and commercially prepared pastries, cakes, cookies, pies and cakes. Replace sugary beverages, such as regular soft drinks, with water, herbal tea or skim milk for added benefits. Foods high in saturated fat, which can increase your risk for cholesterol problems, type 2 diabetes and heart disease, include fatty red meats, whole milk, high-fat cheeses, butter, margarine and fried foods.
