If you’re looking to lose weight, you should look into low-glycemic foods. These foods are beneficial because they don’t cause a spike in your blood sugar like high-glycemic foods, for example. Foods that raise your blood sugar quickly can cause it to spike and crash. This chain reaction is what prompts your body to crave refined carbohydrates and sugar for a quick energy boost. A sugar crash can also trigger the release of cortisol, known as the “belly fat hormone.” If you’re intrigued, we’ve rounded up 10 of the best low-glycemic foods for weight loss.
“Foods on the glycemic index (GI) are ranked based on how quickly they are digested and raise your blood sugar levels,” explains The Nutrition Twins®, Tammy Lakatos Shames, Registered Dietitian, CDN, CFTAnd Lyssie Lakatos, dietitian, CDN, CFTwho sit on our medical expert committee. “Foods ranked 0 to 50 have a low GI, those ranked 51 to 69 have a medium GI, and those ranked 70 to 100 have a high GI.”
Now let’s move on to the top 10 low glycemic foods for weight loss and their benefits.
Strawberries
Glycemic index estimate = 40
Strawberries are great for satisfying your sweet tooth because they are high in fiber and low in calories.
“Strawberries are helpful when it comes to weight loss because they contain the phytochemical compound C3G (cyanidin 3-glucoside) which increases the production of adiponectin, which can improve fat metabolismas well as leptin, which suppresses appetite,” explain the Nutrition Twins. “Mix them into yogurt, cereal, salad, smoothies, or just enjoy them on their own as a sweet treat.”
Salmon
Glycemic index = 0
Salmon is high in protein and contains no carbohydrates, so it will keep you full without spiking your blood sugar.
“The lack of a blood sugar spike means there won’t be a crash that signals your body to get more quick energy (i.e. sugar), so you won’t be as likely to overindulge on refined carbs or candy soon after, as you would with a food that spikes your blood sugar,” the Nutrition Twins tell us.
A three-ounce serving of salmon contains about 17 grams of protein At just 108 calories, this fish also provides omega-3 fatty acids, which reduce inflammation. “This is a major benefit for weight loss, as inflammation makes it harder to lose weight,” the Nutrition Twins point out.
Eggs
Glycemic index = 0
Eggs are a great choice for satisfying hunger, making them a top choice for weight loss. The longer you feel full, the less likely you are to overeat!
“[Eggs are] also a excellent source of choline“Researchers have found that choline turns off genes responsible for visceral fat gain,” the Nutrition Twins explain. “Enjoy scrambled eggs for breakfast, egg salad for lunch, or snack on a hard-boiled egg.”
Bok choy
Glycemic index estimate = 1
Bok choy is not only a low glycemic food, but also incredibly healthy and low in calories. One cup of shredded bok choy contains just nine calories and provides one gram of protein.
“If you like to eat large amounts of food to feel full, you can eat 10 cups of bok choy for less than 100 calories,” the Nutrition Twins explain. “It’s perfect for filling up: Just add it to a soup or salad before a meal, as you can tackle the rest of the meal with a portion control advantage. Plus, bok choy is a great source of quercetinwhich helps reduce inflammation in the body, thereby preventing aging and facilitating weight loss.
Greek Yogurt
Glycemic index estimate = 12
Greek yogurt isn’t just a favorite snack but it also contains about 20 grams of protein in a seven ounce container that contains 146 calories.
“Research “Researchers suggest that eating a high-protein meal may help people eat less throughout the day,” say the Nutrition Twins. “Plus, the good bacteria in yogurt helps improve the gut microbiome, which has been shown help with weight lossMix fruit into Greek yogurt for a snack or breakfast, or make popsicles using a mold and mix with sliced fruit, or add to your favorite smoothie for a boost of protein and calcium.
Nuts
Glycemic index estimate = 0—28
Many nuts rank low on the glycemic index scale because they are low in carbohydrates. Nuts are also incredibly filling because they contain fiber, protein, and “good” unsaturated fats.
“[Nuts] “Nuts are a great snack to stabilize blood sugar and won’t have you reaching for a candy bar shortly after,” the Nutrition Twins point out. “Interestingly, while nuts are high in calories, research “One study found that people who ate two or more servings of nuts each week had a 31% reduced risk of weight gain, compared to those who didn’t eat nuts or rarely ate nuts.”
Add a tablespoon of walnuts to your salads, Greek yogurt, cereal or “nice” cream for a tasty crunch and extra nutrients.
Tomatoes
Glycemic index estimate = 30
Tomatoes are a great “fruit” to keep in your weight loss program because a medium-sized red tomato weighs only 22 caloriesand it has a high water content, so it will keep you full.
“[Tomatoes are] “Tomatoes are considered a ‘high-volume’ food, which helps curb appetite,” the Nutrition Twins point out. “Tomatoes are great to eat before starting a meal because they help curb hunger. Add tomatoes to your starter salad, or enjoy them with cottage cheese for breakfast, or munch on grape tomatoes for a snack.”
Jalapeno peppers
Glycemic index estimate = 32
Whether you add them to a veggie wrap or an egg white omelet, you can count on jalapeño peppers to add a flavorful touch.
“Ditch the butter, oil, cream, and heavy, high-calorie sauces and simply add a few slices of hot peppers, and for less than five calories, you’ll still get a mouthful of explosive flavor,” say the Nutrition Twins. “Not only do hot peppers add a boost of powerful antioxidants, particularly capsaicin, which protects cells from damage, but hot peppers have been shown to help with weight lossSprinkle hot peppers on your rice dishes, pastas, sandwiches and salads.
Pea protein powder
Glycemic index estimate = 22
Pea protein powder offers the ideal combination for weight loss: fiber and protein, a duo that will satisfy your hunger while keeping your energy and blood sugar levels in good shape.
“Say goodbye to energy and blood sugar crashes that lead to sugar and salt cravings, as well as unwanted calories from vending machines and impromptu snacks,” the Nutrition Twins point out. “Plus, pea protein can help with weight loss even when calorie intake is not restricted, and it has also been shown to be more effective than whey protein at curbing hunger.”
Lawyer
Glycemic index estimate = 40
Let’s be honest: who doesn’t love freshly cut avocados? Avocados are incredibly filling; they contain a high level of healthy fats and provide plenty of fiber.
“[Avocados] can be great for adding creaminess to dishes, allowing you to cut back on higher-calorie sauces, dressings and creams,” the Nutrition Twins tell us. “Plus, studies People who eat avocado have linked avocado consumption to weight loss and reduced belly fat. Try substituting avocado and Greek yogurt for mayonnaise in chicken, egg, and tuna salads; swap your morning toast for butter for avocado toast; and add a few slices of avocado to salads and grain bowls for a little extra stamina.
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