6 Fat Burning Low Glycemic Index Foods
Counting calories is not the key to losing weight. Don’t get me wrong, calories do matter. But instead of just counting calorie intake, along with exercise, base your diet off of nutrition using low glycemic index foods and your body will be burning fat and building muscle in no time. By selecting the following low glycemic foods, you’ll also find that your calorie intake will automatically be reduced.
More calories are burned digesting protein than digesting fat. Chicken is the first of these great low glycemic index foods. It contains almost no carbs and eating chicken maintains steady blood sugar levels.
Just remember to select lean cuts like chicken breast.
Stay away from pre-marinated chicken. That way you control the fat, seasoning, sodium and preservatives that you eat. And be careful with low fat food labels because it can still be high in saturated fats if there is dark meat and skin.
Salmon is another great choice to boost your metabolism since it contains omega-3 fatty acids.
Omega-3 fatty acids lower the hormone leptin in your body which is associated with a higher calorie burn. This essential fatty acid has many health benefits like reducing inflammation, reducing cholesterol and reducing apoproteins in people with diabetes. So consume fish at least three times a week!
An egg is another one of those great low glycemic index foods. Eggs are very high in protein and have vitamin B12. Your body needs B12 to break down fat cells.
Be careful of consuming too many eggs though because it can put you over the recommended daily amount of cholesterol. Eat only the egg whites which are high in protein with no fat or cholesterol.
Beans are a great “none meat” source of protein, fiber and iron. Black, soy, red, navy, kidney, white, and lima beans make good sources of protein to your dishes.
A cup of these low glycemic index foods can replace a two ounce serving of meat or fish.
If using canned beans, be sure to rinse the beans well to remove any sodium added during processing. Avoid refried and baked beans. Refried beans contain tons of saturated fats while baked beans are loaded with sugar.
5. Whole Grains
Carbohydrates are essential to the body to function, so make sure that you’re choosing the right kind of carbs.
Whole grains like brown rice, quinoa, whole grain oats, and whole grain bread are excellent sources of complex carbs, fiber, and nutrients to help keep your metabolism up and insulin levels low. High levels of insulin in your blood what causes your body to store fat.
Avoid processed carbs like white bread, white rice, bagels, and english muffins. They contains little nutritional value and are loaded with starch which causes your blood sugar and insulin levels to spike.
Also, color is not an indication of a whole grain since molasses is added to give it a brown color. So don’t be fooled.
Here’s a tip! Look at the daily percent value of fiber on the food label. The higher the %DV, the better indication of whole grains contained in that item.
Oatmeal is one of the best low glycemic index foods out there. It’s loaded with soluble fiber which keeps you full, your blood levels steady and reduces cholesterol by flushing bad digestive acids out of your system.
The best type of oatmeal to consume is unsweetened coarse oats rather than instant ones since instant is made from smashed oat grains, it is digested quicker.