The Habit That Will Help You Lose the Extra Weight


Feel like you've got a little extra padding to deal with? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy.


In the December issue of Harvard Health Review, researchers note that it's not fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off BBQ meats alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop.


Related: 5 Ways to Think Yourself Skinny: The Harvard Study That'll Shock You


The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you know your GI values, you'll know that you need to avoid white rice, white flour, and packaged cereals, and choose whole grains, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high.


Related: Study: People Who Eat More of These Foods Lose the Most Weight


Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. Knowing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here.




























































































































































FoodGlycemic indexGlycemic load per serving
Apple396
Baguette, white, plain9515
Banana, ripe6216
Brown rice5016
Carrots352
Dates, dried4218
Cranberry juice cocktail6824
Graham crackers7414
Grapefruit253
Green peas514
Ice cream576
Instant oatmeal8330
Milk, full fat415
Milk, skim324
Orange404
Orange juice, unsweetened5012
Parsnips524
Potato, russet, baked11133
Potato, white, boiled8221
Quinoa5313
Spaghetti, white, boiled4622
Spaghetti, wholemeal, boiled4217
Sponge cake, plain4617
Shortbread6410
Sweet potato, average7022
White rice8943
White basmati rice, quick-cooking6728
Whole-wheat bread719
Yam5420






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