Imagine a simple change in your diet that could help you lose weight, curb cravings and boost your energy, all while protecting your long-term health. The secret lies in controlling your blood sugar. While many focus on cutting carbs or counting calories, managing blood sugar through smart food choices can be a more sustainable way to support weight loss and overall wellness.
The foundation of this approach is understanding the glycemic index and glycemic load of the foods you eat. These tools help you make informed decisions to keep your blood sugar stable and achieve your health goals.
The glycemic index ranks foods based on how quickly they raise blood sugar after eating. Foods are scored from 0 to 100 – high-GI foods (70 or above) cause rapid spikes in blood sugar, while low-GI foods (55 or below) are digested more slowly, leading to a gradual rise in blood sugar.
For example, white bread has a GI of around 75, while broccoli sits at 15. Eating low-GI foods like leafy greens, zucchini, and cucumbers helps prevent blood sugar spikes, keeping hunger at bay and reducing the risk of overeating.
While the GI measures how fast food affects blood sugar, it doesn’t account for portion size. That’s where glycemic load comes in. GL considers both the GI and the amount of carbohydrates in a typical serving, offering a more realistic understanding of a food’s impact on blood sugar.
For instance, watermelon has a high GI of 76, but its GL is only 5 due to its low carbohydrate content. A baked potato, however, has both a high GI and GL, meaning it’s more likely to cause blood sugar spikes. By focusing on foods with a low GI and GL, you can better manage your blood sugar and reduce cravings.
Unlike carbohydrates, proteins and fats don’t significantly raise blood sugar. Proteins like chicken, fish, eggs, and lean beef typically have a very low GI (between 0 and 20), meaning they have a minimal impact on blood sugar levels. However, it’s crucial to consume the right amount of protein for your body. When you eat more protein than your body needs, it begins to process the excess as carbohydrates, converting it into glucose and potentially storing it as fat.
Dietary fat, on the other hand, is the one macronutrient that doesn’t raise blood sugar at all. Healthy fats such as avocados, olive oil, nuts, and seeds can help slow digestion and reduce the absorption of carbohydrates, keeping your blood sugar steady and keeping you feeling full longer.
To maintain stable blood sugar levels, prioritize low-GI and low-GL foods, moderate amounts of protein, and healthy fats. Some of the best options include:
- Non-Starchy Vegetables: Think spinach, bell peppers, kale, broccoli, and cauliflower.
- Fruits and Berries: Go for blueberries, strawberries, apples, and pears, which are lower in sugar.
- Proteins: Include moderate amounts of chicken, eggs, fish, and lean beef to keep hunger at bay.
- Healthy Fats: Add avocados, olive oil, nuts, and seeds to your meals for lasting satiety.
Stabilizing blood sugar isn’t just about weight loss. It can also help reduce your risk of chronic diseases like diabetes and heart disease. Research published in the Journal of Clinical Endocrinology & Metabolism shows that better blood sugar control can lower the risk of metabolic syndrome, a condition linked to obesity and poor diet.
By focusing on low-GI, low-GL foods, consuming the right amount of protein, and incorporating healthy fats, you can master your blood sugar, support weight loss, and improve your overall health.
Ashley Lucas has a doctorate in sports nutrition and chronic disease. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, offering weight management and wellness services in the Four Corners. She can be reached at 764-4133.
