Low GI – What does that mean, and how can these foods benefit me?

The Glycaemic Index (GI) is a measure of how quickly carbohydrates raises your blood sugar levels, and how much glucose it contains. Carbohydrates that break down slower have a lower GI and, therefore a more gradual release into the bloodstream, your blood sugar level response is slower and flatter.

A low GI diet can promote a healthy and stable body weight and helps regulate blood sugar levels. Since low GI is a slower digestion process, they keep you feeling full and satisfied for longer, this can help with weight management by reducing hunger and cravings.

In summary, a low GI diet can assist with:

Weight loss/weight management

Blood sugar regulation

Decreasing the risk of developing Type 2 Diabetes, blood vessel disease and heart disease

Digestive health

Energy levels (higher GI for instant energy, lower GI for prolonged energy)

What is considered a ‘Low GI’ measure:

• High GI range: 70+
• Medium GI range: 56 – 69
• Low GI range: 1 – 55

A high GI food is required when your blood sugar level is too low (a hypo in the diabetes world). Some of the latest studies suggest a High GI diet can increase the risk of developing breast, prostate, colorectal, and pancreatic cancers, as well as the risk of developing type 2 diabetes and cardiovascular disease.

Some handy swaps for lower GI intake:

• Use wholegrain breads, but if you like white breads (more popular with the kids!), use Low GI (Low Carb) Breads. This bread has a higher fibre content which slows down digestion.
• Swap white Pasta for wholemeal pasta. Or cook ‘al dente’ white pasta as it has a lower GI, the longer pasta boils, the more gelatinised the starch granules become, and the softer it becomes, making it easier to break down to glucose, which increases your blood sugar levels quicker. And bonus – it tases better!
• Brown or Basmati rice, or better still, Brown Basmati rice – lower GI.
• Use dressings containing vinegar or lemon juice — acids can lower a food’s GI.
• Add fibre to your meal, a sprinkle of seed or nuts.
• Combine your carbs with protein to lower the overall GI of your meal.
• Swap white potatoes for Sweet Potatoes.
• Include cooked brown rice as part of a salad.
• Instant Porridge Oats are which are cut smaller to make cooking them quicker, still nutritious, and healthy, but Traditional Rolled Oats are best, you just need to cook them for a bit longer – Instant oats take about 2 minutes in the microwave, traditional oats, take about 3-4 minutes in the microwave.

So basically, avoid white carbs! And take note of the Nutrition labels on products.