A recent Harvard study found that a low-glycemic diet was the best of three popular diets at both maintaining metabolism during weight loss and maintaining cardiovascular health. But what is it -- and what are low glycemic foods anyway?
The diet, which is also known as the glycemic index diet or GI diet, emphasizes unprocessed foods, complex carbs and food combining. It was originally developed as a diet to help diabetes patients regulate their blood sugar and, according to WebMD, is still most effective in this capacity. Many popular diets, including Nutrisystem, the Zone diet, Sugar Busters and South Beach diet incorporate low-glycemic principles.
According to the study's own calculation, a low-glycemic diet had a calorie breakdown of 40 percent of total calories from carbohydrates, 40 percent from fats and 20 percent from protein.
To understand the low-glycemic diet, one needs to understand the way that carbohydrates affect blood sugar -- and that not all carbs are created equal. The glycemic index measures the speed at which a food breaks down in the digestive system to form glucose, which in turn enters the blood stream to feed every cell in your body. The index is scored on a scale of 100, with 100 representing pure glucose. Foods that are broken down quickly into glucose get a high score (usually over 70) and foods that are slow to break down get a low score (under 55).
High glycemic foods include fruit juices, breads, starchy foods like potatoes and sweets, and baked goods. These have in common a lack of fiber, fat and protein, which help moderate the release of sugar.
Low glycemic foods include oatmeal, beans and vegetables, which are packed with fat, fiber and protein and cause a slow, steady digestion, leading to a longer period of satiety.
The goal of the low-glycemic diet is to eat unprocessed, unrefined carbohydrates in combination with healthy proteins and fats to improve satiety by keeping digestion slow. The quick release of glucose triggers a hormone response that tells your brain you're hungry again, which is problematic for dieters, who are trying to reduce their overall calorie intake. But consistently high or modulating blood sugar can contribute to insulin resistance, which in turn is associated with metabolic syndrome conditions like Type 2 diabetes, obesity, high blood pressure, stroke and heart disease, according to the Mayo Clinic.
The diet isn't without some controversy. For example, the USDA's Dietary Guidelines For Americans stated that glycemic index diets "are not associated with body weight and do not lead to greater weight loss or better weight maintenance."
Additionally, the diet receives criticism from many nutritionists and researchers because the index is difficult to navigate and makes some imperfect choices: some candies with nuts score lower than potatoes; brown and white rice score the same, as do white and whole wheat bread, and healthful foods like carrots and ripe bananas receive high scores, while table sugar has a medium score.
"I think a message of eating more whole grains, fruits, vegetables and high-fiber foods is a much better and easier measure to give people," Dr. Xavier Pi-sunyer, director of the New York Obesity Nutrition Research Center told ABC News, explaining that the GI concept was too confusing for consumers to incorporate in their eating habits on a long-term basis.
Low Glycemic Food Chart
The low glycemic food charts presented below consist ONLY of foods that -when eaten in the indicated portion sizes - are "low glycemic" in that they each deliver a low glycemic load (less than 10).
| Food (2/3 cup, cooked) | Gly. Index | Carbs | Gly. Load |
|---|---|---|---|
| Barley, pearl * | 22 | 19 g | 4 |
| Soba Noodles | 35 | 17 g | 7 |
| Pasta* | 41 | 17 g | 7 |
| Rice Noodles | 40 | 20 g | 8 |
| Mung Noodles | 39 | 21 g | 8 |
| Quinoa | 51 | 15 g | 8 |
| Ezekiel Bread (2 slices) * | 35 | 26 g | 9 |
| Rolled Oats (oatmeal) | 45 | 20 g | 9 |
| Sweet Corn | 47 | 20 g | 9 |
* Contains gluten
| Food (1/2 cup, cooked) | Gly. Index | Carbs | Gly. Load |
|---|---|---|---|
| Chana Dal | 22 | 19 g | 4 |
| Split Peas | 25 | 13 g | 3 |
| Lentils | 21 | 15 g | 3 |
| Beans, all types* | 30 | 15 g | 5 |
| Chickpeas | 37 | 19 g | 7 |
NOTE: "Beans, all types*" data represents average values for the most common varieties ofPhaseolus vulgaris, including black beans, pinto beans, kidney beans, etc.
| Food (1 cup; NSA*) | Gly. Index | Carbs | Gly. Load |
|---|---|---|---|
| Almond Milk | N/A | 0-1 g | 0 |
| Greek Yogurt | 19 | 8 g | 2 |
| Yogurt | 19 | 14 g | 3 |
| Dairy Milk | 32 | 12 g | 4 |
| Soy Milk | 31 | 17 g | 5 |
| Ice Cream | 38 | 18 g | 7 |
* "NSA" = no sugar added.
| Food | Gly. Index | Carbs | Gly. Load |
|---|---|---|---|
| Most common berries* (1 cup) | 40 | 8 g | 3 |
| Plums (2 whole) | 24 | 14 g | 3 |
| Peaches (1 lg.) | 28 | 14 g | 4 |
| Cantaloupe (1 slice of lg melon) | 70 | 5 g | 4 |
| Nectarines (1 medium) | 43 | 13 g | 5 |
| Apricots (5 whole) | 34 | 15 g | 5 |
| Oranges (1 med.) | 40 | 13 g | 5 |
| Grapefruit (1 avg.) | 25 | 22 g | 5 |
| Pears (1 small) | 37 | 18 g | 7 |
| Papaya (1 cup chunks) | 55 | 13 g | 7 |
| Apples (1 med.) | 37 | 21 g | 8 |
| Mango (1/3 lg fruit) | 51 | 15 g | 8 |
| Watermelon (1" wedge/240g) | 72 | 12 g | 8 |
| Blueberries (1 cup) | 50 | 18 g | 9 |
| Pineapple (3/4 cup chunks) | 65 | 14 g | 9 |
| Bananas** (1 med.) | 42 | 24 g | 10 |
NOTES: *"Most common berries" include strawberries, blackberries, raspberries. **"Banana" data applies to "just ripe" stage (some green showing, but sweet to taste)
| Food | Gly. Index | Carbs | Gly. Load |
|---|---|---|---|
| Apples (5 slices) | 29 | 15 g | 4 |
| Plums (Prunes) (3 pieces) | 29 | 15 g | 4 |
| Apricots (7 pieces) | 31 | 16 g | 5 |
| Peaches (2 pieces) | 35 | 14 g | 5 |
| Pears (2 halves) | 29 | 24 g | 7 |
Low Glycemic Snacks
Snacks help satisfy appetite and provide energy between meals.
Used in moderation, snacks are a welcome addition to a healthy low GI diet. Our focus here is upon high quality, natural nutritious foods that will satisfy with minimal glycemic impact.
The snack foods listed below are distingished from "meals" by the fact that - in portion sizes typically eaten - each totals less than 300 calories, is easily carried with you, and requires little or no immediate preparation time.
Our suggestions for great tasting, low glycemic snacks include:
Nuts and Seeds
Hard Boiled EggsThese highly nutritious, low-glycemic natural foods are composed mostly of proteins and (healthy) fats. Good choices include organic cashews, almonds, pistachios, walnuts, pecans, pumpkin seeds and sunflower seeds. For balance,combine with carbohydrate (such as fruits).
BerriesRich in high quality proteins and essential vitamins and minerals,eggs are often used as THE standard by which other food proteins are judged. Egg yolk is rich in fat (about 14 g/egg) but most of this (over 85%) is unsaturated fat. Eat incombination with a good carbohydrate source (such as fruits).
HummusFresh blueberries, strawberries, raspberries, cranberries, and blackberries are all packed with healthful nutrients. With just 80 calories per cup and virtually no fat, many berries are also very high in fiber and antioxidants. Combine with healthy protein (like Greek yogurt or nuts) for a balanced snack.
GranolaHummus is a Mediterranean staple chock full of nutritious ingredients, including chickpeas, garlic, tahini, and olive oil. It is widely used as a spread (great substitute for mayo), side dish, or dip. Try a cup of hummus dip with chilled, crunchy veggies.
YogurtGranola is made from a "base" of whole rolled oats mixed with nuts, seeds, and/or dried fruit. Crunchy granola does fine as a "stand alone" snack, or in combination with yogurt, milk, etc.
Snack BarsYogurt / Greek yogurt is a great stand-alone snack that offers a balance of protein, carbs, and (optionally) fats. It is even better combined with nuts, seeds, and /or berries. Greek yogurt offers more protein, thicker texture, and an overall better nutritional profile.
Snack Bars /Protein Bars can be very calorie rich, and high glycemic, so read the labels and choose wisely! An excellent choice at a modest price (and our favorite) isThe Simply Bar - under 200 calories, 15g of protein, gluten-free, high-fiber, and highly mobile without transforming into gooey mess!
Snack Warning: MODERATION IS THE KEY
Snacking should only be done in moderation as needed to satisfy hunger or provide additional energy between meals.
Even healthy nutritious snacks are by no means calorie free. Snacking out of habit or boredom is counterproductive in terms of weight loss.
Especially be aware of mindless TV-induced snacking habits - this will destroy any weight-loss diet.
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