The glycemic index, or GI, is a measure of the body's insulin response to particular sugars. Carbohydrates high in simple starches like root vegetables and white flour pasta break down rapidly during digestion, causing a sudden rise in blood sugar levels and a commensurate surge in insulin production. A diet focused on low GI carbohydrates inspires a reduction in body fat while retaining lean muscle mass, according to a study published in the May 2005 "Diabetes, Obesity and Metabolism" journal. Switching to a diet rich in low GI foods as a part of your overall weight loss plan is simply a matter of choosing the right carbs and maintaining steady caloric intake.
Step 1
Turn your food pyramid upside down. The balanced diet recommendation published by the U.S. Department of Agriculture suggests that breads and grains serve as the base of a healthy diet. Children's Hospital recommends making those food items the top, or least consumed, part of your personal pyramid.
Step 2
Eat a diet rich in vegetables and fruits, but choose wisely. Some examples of vegetables that have a low GI are broccoli, salad greens, mushrooms, peppers, cucumbers and sprouts; some moderate choices are carrots, peas and green beans. High GI choices are gourds, sweet corn and the root vegetables like potatoes, parsnips and turnips. Use an online GI chart to help you make your daily choices.
Step 3
Eat at least three meals a day, preferably five to six. Managing weight through blood sugar control is not just about eating foods that carry a low glycemic load. Give your body a steady supply of energy so your insulin response is moderate and measured throughout the day.
Step 4
Choose whole wheat or whole grain options for the bread and cereal group, and eat those items in moderation. Consider wheat pasta, seven-grain breads and brown rice instead of white rice, white flour pasta and white bread. Whole grain items may seem counter intuitive, as they are generally higher in calories than their refined counterparts, but it is the complexity of the starch that matters, not the number of calories on the label.
Step 5
Eat several servings of fruit throughout the day, but avoid melons and pineapple. Watermelon contains abundant supplies of simple sugar, while cantaloupe and pineapple are moderately high on the GI scale. Try grapes, pears, apples, cherries and citrus fruits instead.
Step 6
Snack on items that are rich in grain like stoned wheat crackers or oatmeal cookies if you must satisfy a craving. Even the occasional chocolate bar, which falls right in the middle of the GI scale at 49, is OK once in a while if it helps you stay focused on your overall weight loss plan. If you're having a really difficult day, try low-fat frozen yogurt or even low-fat ice cream. Both of those treats are in the moderate range, though yogurt is the better choice.
Things You'll Need
- Glycemic Index reference chart
References
- "Diabetes, Obesity and Metabolism"; Low Fat, High Carbohydrate Diet Induces Weight Loss; B. Bahadori, et al; May, 2005
- Mayo Clinic: Glycemic Index Diet --- Losing Weight With Blood Sugar Control
- "American Journal of Clinical Nutrition"; Glycemic Index: Overview of Implications in Health and Disease; David J.A. Jenkins, et al; 2002
- Children's Hospital: You Can Eat the Low GI Way
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