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.
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 up almost immediately, and then it plummets back down and creates a low, famished feeling, that makes you want to eat more.
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.
The following foods have a low GI, and are the best options GI-wise in 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, tomatoes
Fruits: Apples, bananas, blueberries, grapefruit, grapes, lemons and limes, oranges, pears, plums, prunes, raspberries, strawberries
Nuts and Seeds: Flaxseeds, sesame seeds
Beans and Legumes: Soybeans, tofu, tempeh
Seafood: Cod, salmon, sardines, shrimp, tuna
Meats: Grass-fed beef, pasture-raised chickens, grass-fed lamb
Dairy: Grass-fed cheese, pasture-raised eggs, grass-fed cow’s milk, grass-fed yoghurt
Grains: Barley, brown rice, buckwheat, oats, quinoa, rye, whole wheat
The University of Sydney right here in little ol’ Australia actually pioneered the filed of glycemic index research, level up your GI knowledge by browsing their dedicated website: glycemicindex.com