The glycemic index refers to how quickly food affects blood sugar, with items lower down on the index (high fiber or protein-rich foods) giving steadier supplies of energy, and those higher on the index (sweets and processed foods) giving quick hits and subsequent falls.
While many scientists and nutritionists agree paying attention to the glycemic index is good for appetite control as well as overall health, Lippert points out, "it doesn't have to get that complicated for most people."
Simply favoring whole fresh foods over processed ones will naturally lower the glycemic index of your diet and optimize the healthiness of your food choices, she said. Whole foods, such as fresh fruit, vegetables and meat, are also easier to keep in proper portions, while processed foods, such as candy, juice drinks and refined grains, are easy to consume in amounts that are too large.
Processed foods are often identifiable by their long ingredient lists, Lippert told LiveScience. "If there is more than three or five ingredients that you can't pronounce, that is not a good thing to eat. And the fewer the ingredients the better."
