The Low-Down on Low Glycemic Foods

We all know that you must consume fewer calories than you burn in order to loose weight. So we want the most bang for our calorie buck, meaning foods that make us feel full and give nutrition while not adding on too many calories. Here is a basic list of foods with a low glycemic index, meaning they won't cause a spike in your blood sugar, leaving you hungry (and vulnerable to binge!):

Fruits & Veggies Proteins Breads (med. index)

Blueberries Cottage Cheese Barley, cooked

Cherries Lowfat milk Kashi, cooked

Grapefruit Low sugar yogurt Oatmeal, cooked

Kiwi Greek yogurt Pasta, al dente

Plums Lean meats Quinoa, cooked

Strawberries Lowfat mozarella Tortilla, 7"

All veggies except Eggs Red potatoes

carrots & corn Fish: shellfish, tuna

Beans, lentils

Nuts, seeds, peanut butter

Pure whey protein powder

Now. . . this doesn't mean you can't eat high index foods like bananas or white bread. Just mix it with a protein. Like spread your banana with a little peanut butter or eat your cereal with cottage cheese on the side. Add turkey and avocado to your bread. You'll find you eat a lot fewer calories overall.