Picking Low GI Foods That Are High In Fiber

     A March 2011 article cited Danish research that found that dieters who got up to a quarter of their calories from protein like lean meat and beans and most of the rest of their calories from low-GI carbs lost an average of 22 pounds in just a few months.

     We have discussed previously that it can be confusing trying to pick the right “good carbs”. I recently read a piece at livestrong.com that helped outline some foods that are low on the Glycemic Index and good sources of much needed fiber. Foods high in fiber allow you to more easily feel full on fewer calories, in addition to many other health benefits.

     In the grains and starches catagory they reccomended oats, oat bran, brown rice, barley and cereals with psylium fiber.  For low GI fruits and veggies they recommended oranges, grapefruit, apples, bananas, pears and berries as well as sweet potatoes, carrots, corn and squash. Beans, peas, lentils and nuts are also good sources and research associates a high consumption of these with improved blood sugar levels in those with type 2 diabetes as well.

     As you plan your week’s menu make sure you aren’t shorting yourself on fiber while trying to avoid over consumption of “bad carbs”. It’s believed that a good protien and low GI carb balance helps dieters feel full longer and helps prevent hunger spikes that lead to overeating.

Play the video game for a fun way to learn more about the role of fiber in weight loss.

Watch for some great reccomendations of pairing fiber and protein for better health and weight loss.

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