Most diets are developed to help people lose weight. These diets have different approaches to help people achieve the same objective. In a low-glycemic diet, people try to lose weight using a diet based on controlling their blood sugar levels. It generally makes use of the glycemic index or G.I. to determine foods ideal for the said diet.
The glycemic index provides a means to determine which foods are quickly turned into sugar or glucose in the body. Glucose is the body’s source of energy and provides fuel for the brain, muscles and other organs in the body. In the low-glycemic diet, glucose is given the G.I. of 100. All foods are indexed against that number. Foods with high G.I. are considered as quickly digestible. Foods with low G.I. are considered slower to digest and turn into sugar in the body.
In a low-glycemic diet, it is important to eat more of food with low G.I. Here are also some tips that will help you stick to a low-glycemic diet.
Avoid eating white potatoes and refined sugar products.
These foods are known to have a high G.I. and can easily be converted by the body into sugar. Try to avoid them as much as you can.
Eat more whole grains that have undergone the least processing.
We are now confronted with eating a lot of processed foods. Not only are most of them considered as high G.I. foods, they also have diminished nutrients and benefits as a result of the processing methods they went through. In a low-glycemic diet, it is important to choose eating more whole grains. Grains that are “unbroken” or that has gone through the least processing procedures are also ideal. Examples are brown rice, whole barley, and millet. Traditionally processed grains such as stone-ground wheat, steel-cut oats and other similar cereals are also acceptable.
Try to eat more of non-starchy fruits, beans and vegetables.
A good low-glycemic diet encourages people to eat more fruits and vegetables that have low starch content. Fruits such as apples, berries, pears, peaches are good examples. Tropical fruits such as bananas, papayas and mangoes also have a low G.I. than most typical desserts.
Eat foods that contain healthy fats.
The type of fats you eat can also determine if you follow the right low-glycemic diet. Try to avoid eating foods with partially hydrogenated fats or Trans fats. These are the unhealthy fats found in many fast foods and packaged foods. Try also to limit your consumption of saturated fats. Try to consume more of almonds, pecans, walnuts, olive oil, and avocadoes.