The glycemic index of foods is a measurement which estimates how quickly a food turns into sugar in the body. It is a way of distinguishing healthy carbohydrates from less healthy carbohydrates. Eating a diet full of low glycemic foods helps people lose weight because they will feel fuller longer and their blood sugar will not spike, which causes them to crave sweets. High glycemic foods, like cake, candy and potatoes, can cause people to gain weight and are associated with an increased risk of diabetes. A low glycemic diet includes mostly proteins, healthy fats and carbohydrate foods which have a low glycemic index rating, of 55 or less on a scale of 1 to 100.
Apples
Apples are a low glycemic food, meaning they do not turn into sugar quickly in the body. They take a long time to be digested and since they are rich in fiber, apples help you feel full so you can eat less and lose weight. The glycemic index of apples is 38. Apples should be eaten instead of drunk as apple juice because apple juice has a higher glycemic index. Eating an apple a day is a good way to lose weight on the low glycemic diet.
Strawberries
Strawberries are a sweet fruit that can satisfy your craving for a dessert on the low glycemic diet. These berries are filling and low in calories. They have a low glycemic index rating, 40, so they won't spike your blood sugar too much. Strawberries are a better choice than other fruits like bananas, which have a glycemic index rating of 52 because the glycemic index rating of strawberries is lower. Strawberries are a perfect snack or dessert to lose weight with on the low glycemic diet.
Kidney Beans
Kidney beans have a glycemic index of 28, which makes them an excellent food to eat while on the low glycemic diet. Kidney beans are full of fiber to keep you feeling full and they are also rich in protein, which will give you energy so that you can work out and lose weight. Kidney beans can be eaten in your dinner instead of eating a high glycemic carbohydrate like white rice, which has a rating of 64, or couscous, which has a rating of 65.
All-Bran Cereal
All-Bran cereal is made with whole grains. Whole grains are unrefined and have lower glycemic indexes than refined grains like white rice or white bread. The glycemic index score of All-Bran cereal is 42, so it can be eaten daily on a low glycemic diet. All-bran is a good cereal to eat in replacement of other cereals, such as Corn Flakes, which have a high index level of 81.
Peanuts
With a glycemic index rating of only 14, peanuts are considered an excellent food to eat while on the low glycemic diet. Peanuts take a long time to be digested and do not spike blood sugars very much at all. This makes them a good food choice not only for weight loss, but for managing diabetes as well. In either situation, however, it is important to watch the portion of peanuts that you eat because they are high in calories. A quarter cup of peanuts is a good serving size on the low glycemic diet.
