The Glycemic Index Diet for Dummies (12 page)
The fiber content of vegetables and fruits varies considerably. For example, applesauce doesn't give you as much fiber as an apple with the skin on. Similarly, a large bowl of salad using only Romaine lettuce has around 1 gram of fiber compared to almost 4 grams of fiber for 1 cup of boiled collard greens. This simple fact is why aiming for a variety of fruits, vegetables, beans, and grains is the way to go.
Low-glycemic/high-fiber, a winning combination
Fiber is an excellent weight-loss tool — in fact, it's one of the most important weapons in your weight-loss arsenal. The beauty of fiber is that it has no calories. Nada. Zero Zilch. Why? Because your body can't digest or absorb it. This lovely fact of nature means fiber adds more volume and bulk to your meals for fewer total calories. Fiber's bulk also helps you stay full for a longer period of time. When you chow down on foods that are low-glycemic
and
high in fiber, you're getting the best of both worlds.
The next sections explain the weight-loss benefits of this winning combination, highlight some low-glycemic/high-fiber foods worth trying, and illustrate how to incorporate these foods into your meals.
Checking out what the low-glycemic/high-fiber combo can do for you
Choosing foods that are low-glycemic and high in fiber is your secret weapon for weight loss. This power-duo combination adds up to
Lower blood sugar and insulin spikes
Controlled food cravings
A longer-lasting "full" feeling
Fewer calories
and
more volume consumed
Low-glycemic doesn't always mean high fiber
It should go without saying that all low-glycemic foods must be high in fiber . . . right? Well, not exactly. You can easily assume that all high-fiber foods are low-glycemic. However, some foods (such as Peanut M&M's) are low in fiber but have a lower glycemic index than say, potatoes, which are high in fiber. Even though fiber is a strong component in controlling blood sugar spikes after a meal, no one quite knows why.
The glycemic index is all about accounting for the food as a whole and its effect on blood sugar, not specifically measuring fiber. Expect to find a mix of fiber content when looking at low-glycemic foods. For example, potatoes are high in fiber, 4.6 grams for a baked potato with skin, yet they wind up being a high-glycemic food. Fortunately, most vegetables, fruits, and beans end up as low-glycemic, making life much easier!
So how to make sure you're getting enough fiber out of the large variety of low-glycemic fruits, vegetables, beans, and whole grains you're eating? Good news! You don't need to mess with counting fiber grams. Instead, just aim for the following:
Three or more servings of vegetables each day
Two or more servings of fruits each day
Three or more servings of whole grains each day (out of your total grain intake)
One or more servings of legumes (beans, peas, and lentils) each day