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 ¡ª 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 ¡ª 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.

Food Glycemic index Glycemic load per serving

Apple396Baguette, white, plain9515Banana, ripe6216Brown rice5016Carrots352Dates, dried4218Cranberry juice cocktail6824Graham crackers7414Grapefruit253Green peas514Ice cream576Instant oatmeal8330Milk, full fat415Milk, skim324Orange404Orange juice, unsweetened5012Parsnips524Potato, russet, baked11133Potato, white, boiled8221Quinoa5313Spaghetti, white, boiled4622Spaghetti, wholemeal, boiled4217Sponge cake, plain4617Shortbread6410Sweet potato, average7022White rice8943White basmati rice, quick-cooking6728Whole-wheat bread719Yam5420

Image Source: POPSUGAR Photography / THEM TOO

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.

Food Glycemic index Glycemic load per serving

Apple396Baguette| white| plain9515Banana| ripe6216Brown rice5016Carrots352Dates| dried4218Cranberry juice cocktail6824Graham crackers7414Grapefruit253Green peas514Ice cream576Instant oatmeal8330Milk| full fat415Milk| skim324Orange404Orange juice| unsweetened5012Parsnips524Potato| russet| baked11133Potato| white| boiled8221Quinoa5313Spaghetti| white| boiled4622Spaghetti| wholemeal| boiled4217Sponge cake| plain4617Shortbread6410Sweet potato| average7022White rice8943White basmati rice| quick-cooking6728Whole-wheat bread719Yam5420

Image Source: POPSUGAR Photography / THEM TOO

For Faster Weight Loss, Eat These Foods Every Day

Including more fruits and veggies in your daily diet is known to help with weight loss, but a new study proves that choosing specific types of produce can help you drop pounds faster.

The study followed 117,918 men and women in their 30s and 40s from 1986 to 2010 (24 years), checking in on the individuals every four years. They found that after four years of adding an extra serving of fruit or veggie to their day, it led to less weight gained ¡ª 0.25 pounds less for vegetables, and 0.53 pounds for fruit.

The fruits and veggies that had the greatest impact were berries, citrus fruits, tofu or soy, apples, pears, broccoli, brussels sprouts, cauliflower, and leafy greens. On the other hand, eating more starchy vegetables, including corn, peas, and potatoes, was associated with weight gain.

Other factors in this study could have played into weight changes including physical activity and smoking, but the bottom line is eating more fruits and veggies that are high in fiber and low on the glycemic index are the way to go if you’re trying to lose a few.

Image Source: POPSUGAR Photography / Jenny Sugar

For Faster Weight Loss, Eat These Foods Every Day

Including more fruits and veggies in your daily diet is known to help with weight loss| but a new study proves that choosing specific types of produce can help you drop pounds faster.

The study followed 117|918 men and women in their 30s and 40s from 1986 to 2010 (24 years)| checking in on the individuals every four years. They found that after four years of adding an extra serving of fruit or veggie to their day| it led to less weight gained ¡ª 0.25 pounds less for vegetables| and 0.53 pounds for fruit.

The fruits and veggies that had the greatest impact were berries| citrus fruits| tofu or soy| apples| pears| broccoli| brussels sprouts| cauliflower| and leafy greens. On the other hand| eating more starchy vegetables| including corn| peas| and potatoes| was associated with weight gain.

Other factors in this study could have played into weight changes including physical activity and smoking| but the bottom line is eating more fruits and veggies that are high in fiber and low on the glycemic index are the way to go if you’re trying to lose a few.

Image Source: POPSUGAR Photography / Jenny Sugar