According to research that has been published in the American Journal of Clinical Nutrition those who ate foods with a high glycemic load gained more weight than those who ate low GI foods.
In the study the researchers looked at the dietary habits of 120,000 people over a 16 year period.
They discovered that those who ate more yoghurt, seafood, skinless chicken and nuts lost the most weight.
The researchers also found no difference between those who ate full and low fat dairy products.
However, they did discover that those who ate red and processed meats were likely to experience weight gain, particularly if they paired them with starchy foods. For example steak and chips.
If they opted for vegetable or other low GI food then weight gain would be reduced.
The best diet consisted of protein-rich foods such as skinless chicken and eggs, with a side of low GI vegetables.
It was recommended that you try to cut out refined grains, sugars and to reduce your red meat intake.
Examples of High GI foods
The following foods have a high rating on the glycemic index so should be avoided:
- Soft drinks
- White bread
- White rice
- Potatoes (excluding sweet potatoes)
Examples of Low GI foods
You should opt for these low GI foods instead:
- Brown rice
- Sweet potatoes
- Whole wheat bread
- Most vegetables
- Most fruits
Research has shown that eating more low GI foods will help with your weight so make sure to add a few the next time you go food shopping.