According to a new study from The Cochrane Collaboration, an independent health-research organization, people on diets that call for fiber-rich, complex-carb-loaded foods like lentils, sweet potatoes, and apples lost a little over two pounds more in five weeks, compared with people on low-fat or other types of diets. These foods rank low on the glycemic index (GI), which means they’re less likely to cause blood sugar spikes and leave you feeling hungry.
Low Glycemic Index Foods (55 or less)
Skim milk
Plain Yogurt
Soy beverage
Apple/plum/orange
Sweet potato
Oat bran bread
All-Bran
Converted or Parboiled rice
Pumpernickel bread
Al dente (firm) pasta
Lentils/kidney/baked beans
Chick peas
Medium Glycemic Index Foods (56-69)
Banana
Pineapple
Raisins
New potatoes
Oatmeal
Popcorn
Split pea or green pea soup
Brown rice
Couscous
Basmati rice
Shredded wheat cereal
Whole wheat bread
Rye bread
High Glycemic Index Foods
Watermelon
Dried dates
Instant mashed potatoes
Baked white potato
Parsnips
Rutabaga
Instant rice
Corn Flakes
Rice Krispies
Cheerios
Bagel, white
Soda crackers
Jellybeans
French fries
Comments (7)
It’s good to know the high glycemic foods, also, for more than just avoidance. If a person is experiencing low sugar and finds themselves unprepared, which sometimes happens, they can ask for crackers, etc. Hitting low blood sugar can be scary.
Nice to know the range from low to high. One of the worst problems with diabetes is not knowing how certain foods effect blood sugar and with a blood sugar that ranges from 300 to 175, I need to know!!!!
I work hard to control my blood sugar levels, howeverI am limited as far as exercising goes. I used to power walk a minimum of 5 miles per day but can no longer walk at all due to a spinal cord problem which required surgery. I am 5′5″ tall and presently weigh 200 lbs. I don’t have too much problem maintaining this weight but would love to shed about 70 lbs. Any suggestions would be welcome.
Joyce Cormier
Hey Joyce, If you want to shed excess weight, first consult your physician or a Registered Dietician. Secondly, eat every 4 hours, increase your protein intake, complex carbs, vegetables, and fruits. I lost 40lbs on Jenny Craig in 3 months, I’m also 33yo and a guy whose metabolism was sluggish until I started eating every 4 hours. What an amazing difference in just 2 months.
Hello Demetri, can you also tell me how many meals a day you are having? Do you snack in between? I have been eating 4 meals a day, increased my protein intake, my carb intake on a daily basis includes steel-cut oatmeal and fruits only; work out 5 days a week – 3 days of weights and cardio and 2 day of full cardio. It has been just little less than full 2 months now and I haven’t even lost 10lbs. It is discouraging sometimes, on the other hand my blood work results came out fantastic. I am being patient as I know my extra insulin in the blood is making it hard for me to loose weight faster. I just wish I could see more visible results though.
I drink a carbonated soda water that has a label listing it as zero everything, zero carbs sugar sodium. Cuts my appetite.
if you eat any high glucose foods, the key is moderation. i am a type 1 diabetic so i know.