You have probably heard the term glycemic index. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. High blood sugar is associated with weight gain. Weight-loss diets based on the glycemic index typically recommend limiting foods that are higher on the glycemic index. Foods with a relatively high glycemic index ranking include potatoes and corn, and less healthy options such as snack foods and desserts that contain refined flours. Many healthy foods, such as whole grains, legumes, vegetables, fruits and low-fat dairy products, are naturally lower on the glycemic index.
So for weight control: 1. Limit simple carbs (sugars), and emphasize complex ones with lots of fiber; 2. Choose foods with a lower glycemic index. Fiber also keeps you regular, which is key for overall health.