Going vegan may not guarantee a slim figure, but there is plenty of evidence that vegans are at lower risk for obesity. Vegan diets tend to be slightly lower in fat and significantly higher in fiber, two factors that can help control weight. Some research shows that vegan meals also have a lower glycemic index.
The glycemic index of a food (or a meal) is a measure of its effect on blood glucose. Foods with a high glycemic index cause a rapid spike in blood glucose levels, followed by a surge in insulin production. Insulin is the hormone that ushers glucose into cells where it is used for energy production. Diets with a high glycemic index have been linked to risk for heart disease and perhaps cancer. Diets that are low in fiber and have a high glycemic index may also raise risk for diabetes.
Choosing foods and meals with a lower glycemic index results in a smaller, more gradual increase in blood glucose levels. In addition to lowering risk for chronic disease, a low-glycemic index diet may help delay hunger, making it easier to lose weight. Research from Great Britain suggests that meals with a low glycemic index boost levels of a hormone that suppresses appetite.
Some fad diets mistakenly restrict all carbohydrates in order to keep the glycemic index low. But according to research, blood glucose is well controlled on very high carbohydrate diets as long as meals are based on fiber-rich, whole, unprocessed plant foods.
Food Choices for a Low-Glycemic Index Vegan Diet
Avoiding refined carbohydrates is one way to reduce the glycemic index of your diet. Some plant foods have a lower glycemic index than others, however. Some of the best choices are sweet potatoes, beans, nuts, seeds, barley, and vegetables. Here are some additional tips for planning meals with a low glycemic index.
- Look for “grainy breads.” These are made from coarsely ground or whole grains that haven’t been milled into flour. Choose breads that say “made without flour” on the label.
- Eat more sourdough bread, since the acidic content reduces the glycemic index. .
- Choose sweet potatoes more often than white potatoes.
- Enjoy barley or pasta in place of either white or brown rice.
- Choose long-grain rice instead of short grain.
- Warm up your morning meal with whole grain cereals like rolled oats rather than ready-to-eat cereals.
- Eat whole raw fruits rather than juices and dried or canned fruit.
- Eat plenty of raw and lightly cooked vegetables.
- Drink regular full-fat soymilk instead of reduced-fat.
- Flavor foods with acidic ingredients, such as lemon juice, lime juice, vinegar, and tomatoes.
- Cook beans from scratch and don’t over-cook them; canned beans have a higher glycemic index.
- Include a good source of protein in every meal, such as tofu, tempeh, nuts or seeds.
Virginia Messina - Virginia Messina, MPH, RD is a registered dietitian with a masters degree in public health. She specializes in vegan nutrition and ...
