Low Gi Foods For Weight Loss

The glycemic index measures how sharply the carbohydrates in food will spike your blood sugar levels, and a low GI diet may help you lose weight by delaying hunger after a meal. However, the glycemic index does not also consider a food's nutritional properties, such as calories, type of fat or nutrient content. To lose weight with low GI foods, monitor your calories and follow a balanced diet.

Legumes

As an alternative to fatty meats, which are high in calories, unhealthy saturated fat and cholesterol, try getting protein from legumes, which include lentils, peas, such as split peas or cowpeas; or beans, including kidney, lima, pinto, black, great northern and garbanzo beans. Legumes are low GI, and they are good for weight loss because of their high protein and fiber, both of which make you feel full for longer. Legumes are cholesterol-free, and they are excellent sources of iron, potassium and dietary fiber.

Reduced-Fat Dairy

Low-fat and fat-free dairy products, such as cheese and yogurt, are low GI, and you can use them as snacks or with meals for weight loss. They provide high-quality protein, and they support strong bones because of their calcium. Full-fat dairy products, including cheese and ice cream, have a low GI, but they are not as good for weight loss because they are higher in calories than low-fat or fat-free products. Milk is low GI, but it may not be as good of a choice for weight loss because you do not feel as full after drinking liquid calories as after eating calories from solid food.

Nuts

Nuts are low GI, and you can try any kind, including almonds, cashews or peanuts, which are biologically legumes, but are nutritionally more like tree nuts. Although nuts and peanuts are high in calories, with 160 to 200 calories in 1 oz., those who eat them regularly tend to have better weight control, notes the Linus Pauling Institute. They are filling because of their protein and dietary fiber, which slows down digestion, and they provide heart-healthy unsaturated fats.

Fruit

Some raw fruit has a low GI, and it is good for weight loss because it is relatively low in calories and high in dietary fiber and water, which is a natural nutrient for decreasing your appetite. Raw apples, pears, oranges, apricots and strawberries have a low GI of less than 40. Bananas have a medium GI, and dried fruit, such as raisins and fruit juice have a high GI and are high in calories.