Low Glycemic Food List For Weight Loss. Does it Work?

Low Glycemic Foods list for Weight Loss Explained: Does It Work?

There is a lot of debate surrounding the low glycemic foods for weight loss. Is the diet healthy?

Does the diet work? Others are concerned about the foods present in the diet. Read on!

What Is A Low Glycemic Food?

It is a diet that selects foods based on the minimal alteration of the circulating glucose levels.

The glycemic index and glycemic load measure the blood glucose level effects on the body after consuming foods rich in carbohydrates.

The diet was initially developed to help regulate the blood sugar in diabetic patients and is still effective in that capacity.

Most of the popular weight loss diets incorporate the principles of the low-glycemic foods list.

The diet has the following calorie breakdown:

• 40 percent from fats
• 20 percent proteins
• 40 percent from carbs

How The Low Glycemic Food For Weight Loss Works?

Carbohydrates affect the blood sugar, and not all carbohydrates are the same.

The glycemic index (GI) determines the speed at which food is converted into glucose during digestion.

Glucose goes the blood stream and feeds the cells in the body. On the GI scale, 100 is representative of pure glucose.

The foods that break down easily get high scores (over 70) while the slower ones get as low as 55.

Principles of the Low Glycemic Foods for Weight Loss

• Eat carbs with zero or minimal processing
• Go for foods with more fiber
• Grains should be 100 percent unprocessed and soaked/sprouted
• Root veggies are the best starch source
• Combine carbs with fat and proteins

High And Low Glycemic Foods List

• Food rich in high glycemic content includes baked good, sweets, bread, and fruit juices. They have no fiber, protein or fat which helps regulate moderate sugar release.
• Foods with low glycemic include beans, oatmeal, and vegetables. They are rich in fiber, fat, and protein. They are slow to digest leading to longer periods of satiety.
• Individuals on a low glycemic diet should eat unprocessed and unrefined carbohydrates combined with healthy fats and proteins for prolonged satiety. Releasing the glucose too fast sends a hunger signal to the brain. It is a major problem for those on a diet. On the other hand, a diet rich in high blood sugar triggers insulin resistance and may result in metabolic conditions such as diabetes.

Low Glycemic Foods List for Weight Loss Controversies

The low glycemic diet for weight loss has received numerous criticisms for researchers and nutritionists.

For starters, the GI index is a bit complex. For instance, some candies bearing have a lower score compared to potatoes.

The USDA Dietary Guidelines for Americans states that the GI index diets do not lead to significant weight loss or improved weight management in the long run.

Precautions

The low glycemic foods list for weight loss should not be restricting.

Keep the diet simple by choosing unprocessed carbs and applying common sense.

Go for recipes that are easy to follow with readily available ingredients.

Eat plenty of real food in the natural and you will not worry about calculating the GI scores and calories anymore.