Low Glycemic Foods for Weight Loss
Eat less, exercise more. It’s a simple equation. And when it comes to weight loss, it does work. But life is complex and so are we. Sometimes we need a bit more than a pithy quote to get us motivated, or a simple equation to get healthy.
A low glycemic index diet strategy for weight loss is an option that you may not be fully aware of. And it just might get those scales tipping in the right direction. You’ve probably heard of low GI (glycemic index) foods, but perhaps don’t know exactly what they are or why they are good for you.
What is the glycemic index?
The glycemic index is essentially a measure of how carbohydrates affect our blood-sugar levels. The slower the impact of the food on raising our blood sugar, the lower glycemic index it has.
Highly processed sugary foods (like soft drink) have a vey high glycemic index. They spike our blood sugar almost immediately. And then it plummets back down and creates a low, famished feeling that makes you want to eat more.
Why eat low glycemic index foods?
Low glycemic index foods are very slow to impact our blood sugar levels. They give an even, sustained boost that keeps you feeling full longer.
Eating low glycemic foods, especially at the start of the day, is a stellar way to control your eating, and achieve weight loss.
What are some low GI foods?
The following foods have a low GI, and are the best options GI-wise in terms of their categories. These are your food friends and should be invited round to your house all the time!
Vegetables: Asparagus, avocados, bok choy, broccoli, brussel sprouts, cabbage, capsicum, celery, kale, olives, olive oil, and tomatoes.
Fruits: Apples, bananas, blueberries, grapefruit, grapes, lemons and limes, oranges, pears, plums, prunes, raspberries, and strawberries.
Nuts and Seeds: Flaxseeds and sesame seeds.
Beans and Legumes: Soybeans, tofu, and tempeh.
Seafood: Cod, salmon, sardines, shrimp, and tuna.
Meats: Grass-fed beef, pasture-raised chickens, and grass-fed lamb.
Dairy: Grass-fed cheese, pasture-raised eggs, grass-fed cow’s milk, and grass-fed yoghurt.
Grains: Barley, brown rice, buckwheat, oats, quinoa, rye, and whole wheat.
The University of Sydney right here in little ol’ Australia actually pioneered the filed of glycemic index research. You can level-up your GI knowledge by browsing their dedicated website: glycemicindex.com