9 Low-Glycemic Foods For Women Over 40 To Eat For Weight Loss & Diabetes Prevention, According To Experts: Berries & More

Low-glycemic foods play a crucial role in weight loss and diabetes prevention due to their impact on blood sugar levels. These foods are digested and absorbed slowly, leading to a gradual rise in blood glucose levels and promoting sustained energy levels. By choosing low-glycemic options, individuals can better manage their weight and reduce the risk of developing diabetes.

We checked in with Dr. Ralph Waldo and Dr. Akanksha Kulkarni , a certified nutritionist, to learn about nine low-glycemic foods to eat if you want to lose weight and reduce the risk of diabetes over 40. They revealed that peaches, grapefruit, plums, pear, dried apricot, quinoa, yogurt, berries, and nuts are the ones to consume more of.

1. Peaches

Peaches are a good source of dietary fiber, especially when eaten with the skin. Fiber promotes satiety, keeping you feeling full for longer periods and reducing your overall calorie intake . This can support weight loss by helping you control portion sizes and avoid excessive snacking.

"Dried peaches contain only fruit sugar and a low glycemic index. It is a good source of essential nutrients such as vitamins A and C and antioxidants that promote overall body wellbeing. There is also fiber in peaches, which regulates the blood sugar level and gives one a sense of being full," says Kulkarni.

2. Grapefruit

Grapefruit has a high water content, which can help keep you hydrated and support proper body functions. Staying hydrated is important for managing weight and reducing the risk of insulin resistance .

"The presence of naringenin in grapefruit enhances the sensitivity of insulin, hence maintaining blood sugar levels at recommended levels. Therefore, it can be used by people with diabetes who want to prevent the disease from advancing. Eating grapefruits often helps control one’s appetite, thus promoting fat burn," says Kulkarni.

3. Plums

Plums are rich in antioxidants, vitamins (like vitamin C and vitamin K), and minerals (such as potassium and magnesium). These nutrients support overall health, metabolism, and insulin sensitivity, which are important factors in preventing diabetes and maintaining a healthy weight.

"Their fiber content is so high that it sustains blood sugar levels and enhances satiety. The antioxidative elements in plums, together with vitamins, minimize oxidative stress," she notes.

4. Pears

Pears are rich in dietary fiber, particularly soluble fiber like pectin. While pears contain natural sugars, they are relatively low in calories compared to sugary snacks and desserts.

"Pears are an exceptional low-glycemic alternative rich in dietary fiber, especially pectin, which helps to regulate blood sugar levels. They are also a good source of vitamins C and K and potassium, which are beneficial for the heart. Pears have soluble fiber that assists digestion and promotes the slow release of sugar into the bloodstream," Kulkarni notes.

5. Dried Apricots

Since dried apricots are more calorie-dense than fresh apricots due to the removal of water, portion control is important. Consuming dried apricots in moderation as part of a balanced diet can provide the benefits of fiber and nutrients without causing significant blood sugar fluctuations.

"The fiber content of these dried apricots helps in lowering blood sugar levels and giving someone the full feeling that helps in controlling weight. Dried apricots have free radicals that protect cells from damage, thereby supporting one’s healthy aging," she says.

6. Quinoa

Quinoa has a relatively low glycemic index compared to many other grains and starchy foods. This means it causes a gradual and moderate rise in blood sugar levels, which can help prevent rapid spikes and crashes in blood glucose.

"Quinoa is a complete protein; it has a low glycemic index and is rich in fiber and essential amino acids. It helps maintain constant blood sugar levels as it supports metabolic health. Additionally, quinoa contains high amounts of vitamins and minerals, making it a valuable addition to any diet program," Kulkarni reveals.

7. Yogurt

Yogurt is a good source of protein, especially Greek yogurt, which is higher in protein than regular yogurt. Protein-rich foods like yogurt can increase satiety, reduce hunger levels, and support muscle maintenance, all of which are beneficial for weight management.

"Yogurt or kefir contain probiotics, which can improve gut health and possibly aid weight loss. I recommend choosing plain, unsweetened yogurt and adding fresh or frozen fruit for sweetness," says Waldo.

8. Berries

Berries are relatively low in calories and natural sugars compared to many other fruits. Choosing berries as a snack or dessert option can satisfy sweet cravings without causing significant blood sugar spikes or adding excess calories.

"Berries like blueberries and raspberries are low in sugar and calories but high in antioxidants. Their sweetness satisfies cravings in a healthy way. I suggest 1 cup of berries per day," says Waldo.

9. Nuts

Nuts are packed with essential nutrients, including vitamins (such as vitamin E and B vitamins), minerals (such as magnesium, potassium, and calcium), and antioxidants. These nutrients support overall health, metabolism, and insulin sensitivity, which are crucial for preventing diabetes and maintaining a healthy weight.

"Nuts like almonds and walnuts contain healthy fats, protein, and fiber that provide energy and keep you feeling full. I suggest 1-2 ounces of nuts per day. They do not tend to lead to weight gain and may even aid weight loss when consumed in moderation," says Waldo.