Glycemic Index Diet: Expert Guides and Resources

Following a low-glycemic diet for weight loss isn't about deprivation; it's about making better choices and swapping high-glycemic foods for ones that have a lower glycemic index or glycemic load. Once you get the hang of figuring out which foods are the best choices, you can easily shop, cook, and snack the low-glycemic way.

The glycemic index and glycemic load are all about choosing carbohydrate-containing foods wisely and putting them to work for you. These recipes are a good start to eating the low-glycemic way, which results in weight loss, more energy, and better health!Lemon Chicken Salad©Brent Hofacker/Shutterstock.com Chicken salad is a great low-glycemic lunch or dinner that you can pair with a tossed green salad, a slice of sourdough bread or some rye crackers.

Chicken Salad is a great low glycemic lunch or dinner that you can pair with a tossed green salad, a slice of sourdough bread or some rye crackers. Prepare it ahead and have it ready for lunch the next couple of days! ©Cristi Lucaci/Shutterstock.comPreparation time: 15 minutes Yield: 4 servings 3/4 cup finely chopped celery 1/4 cup low-fat mayonnaise 1/4 cup low-fat plain yogurt 1/4 cup finely chopped green onions 2 tablespoons chopped fresh tarragon 3 tablespoons fresh lemon juice 1 teaspoon lemon zest 3 cooked boneless, skinless chicken breasts, cut into 1/2-inch cubes 1 green apple, cored and cut into 1-inch chunks Salt and ground black pepper to taste Mix the celery, mayonnaise, yogurt, green onions, tarragon, lemon juice, and lemon zest in a large bowl to blend.

Selecting low-glycemic foods rather than high-glycemic ones is always a good tactic for weight loss. As you begin to make some changes it can feel overwhelming, but your best bet is to take just a few steps forward by making small changes.Eat rice wisely.Choose the types of rice that offer a lower-glycemic load like brown rice, Uncle Ben’s converted white rice, or (if you can find it) Bangladesh rice.

Plenty of myths are floating around about the glycemic index these days. It seems like just about everyone knows something about it and is happy to tell you which foods to eat as well as which high-glycemic foods to avoid. The truth is that measuring the glycemic effect of foods is a highly precise and scientific process that requires specific testing.

Carbohydrates are a big topic in the world of weight loss and a glycemic index diet. Numerous diets call for modifying your carbohydrate intake in some way. The problem is, not all carbs are created equal, so you can't treat them equally. You've probably heard or read about simple versus complex carbohydrates, fiber content, white versus whole grain, and so on.

If you're not familiar with the class of foods known as legumes (which includes beans, lentils, and peas), you're missing out. The all-star legumes, beans, really have it all. Beans are low-glycemic, high-fiber, high-protein, and packed with important vitamins, minerals, and antioxidants. These little foods are also very convenient to cook or add to a meal.

If you want to keep your body working at peak performance to ensure an increased metabolism, improved health, and success with long-term weight loss, then you need to make the foods you eat work for you. In other words, aim to get the most nutritional bang for each bite. Choosing lots of fruits and vegetables Two food groups are generally safe to eat in greater amounts when you want to lose weight: vegetables and fruits.

The glycemic index ranks foods on a scale of 0 to 100 based on how quickly they raise blood sugar levels. Foods that raise blood sugar quickly have a higher number, whereas foods that take longer to affect blood sugar levels have a lower number. To measure the glycemic index of a food, a specific weight of the digestible carbohydrates in the food (usually 50 grams, which is about 4 tablespoons of sugar) is fed to at least ten different people who volunteer for the study.