According to a new study from The Cochrane Collaboration, an independent health-research organization, people on diets that call for fiber-rich, complex-carb-loaded foods like lentils, sweet potatoes, and apples lost a little over two pounds more in five weeks, compared with people on low-fat or other types of diets. These foods rank low on the glycemic index (GI), which means they’re less likely to cause blood sugar spikes and leave you feeling hungry.

Low Glycemic Index Foods (55 or less)
Skim milk
Plain Yogurt
Soy beverage
Apple/plum/orange
Sweet potato
Oat bran bread
All-Bran
Converted or Parboiled rice
Pumpernickel bread
Al dente (firm) pasta
Lentils/kidney/baked beans
Chick peas

Medium Glycemic Index Foods (56-69)
Banana
Pineapple
Raisins
New potatoes
Oatmeal
Popcorn
Split pea or green pea soup
Brown rice
Couscous
Basmati rice
Shredded wheat cereal
Whole wheat bread
Rye bread

High Glycemic Index Foods
Watermelon
Dried dates
Instant mashed potatoes
Baked white potato
Parsnips
Rutabaga
Instant rice
Corn Flakes
Rice Krispies
Cheerios
Bagel, white
Soda crackers
Jellybeans
French fries