Low Glycemic Food List

The Low Glycemic Food List

The GI, or glycemic index, is a concept developed in the early eighties for diabetes research. It puts a numerical value on carbohydrates, as they raise blood sugar levels. See list below.

The problem with many diets that rely solely on the GI index as a means to weight loss is that they fail to mention that weight reduction is a matter of consuming fewer total calories than you expend.

Foods high on the glycemic food list are said to be easily stored as fat. This tends to classify foods as being good or bad, regardless of the amount ingested.

Let’s take a closer look. For the purpose of weight loss and appetite control, some consideration should be given to the GI index, as foods with a low GI index tend to provide energy for longer periods of time than do foods with higher GI values.

Low glycemic food list foods are digested and absorbed more slowly and, therefore, will provide a longer-lasting feeling of fullness. High GI foods spike blood sugar levels quickly and then drop off. Low GI food list foods also tend to be good sources of dietary fiber and, therefore, have more nutritional value than that of their counterparts.

Since our physical energy comes primarily from carbohydrates, we will want to take advantage of the slower-digesting, longer-lasting type. These should make up the majority of your carbohydrate calories.

However, do not think that simply avoiding foods with a high GI index is the simple solution to losing weight. To lose weight, you must be in a calorie deficit, regardless of their source.

Trainer’s Tip: I recommend consuming a whole food meal, including a complex carbohydrate source, 1-2 hours before your workout.

The Low Glycemic Food List