Over the last 30 years, research into food and blood glucose
response has completely changed our carbohydrate classification
system. It has been learned that it is impossible to predict the
impact on blood glucose levels by certain foods, instead
people are fed carbohydrate foods and the response measured.
3This response is known as the Glycemic Index (GI), it is
a measure of how quickly carbohydrate foods are digested
and absorbed, and ranks carbohydrate foods according to
their impact on blood sugar (glucose) levels: as indicted
by elevated blood glucose.
Foods with a high GI are absorbed quickly into the blood
stream and cause a rapid rise in blood glucose levels. While
foods with a low GI are broken down more slowly over time
and keep blood glucose levels more stable (Remember that
low is slow!).
Some carbohydrate foods will maintain your energy levels
for hours, while some may cause your blood glucose to rise
and fall. Different types of carbohydrate can also affect
feelings of fullness in the stomach and this can influence
hunger and your ability to control your body weight.
Why is the Glycemic Index (GI) important?
When our blood glucose levels are stable we have plenty
of readily available fuel for the brain and muscles. If
our blood glucose levels drop too low (hypoglycaemia) we
feel tired, dizzy and generally unwell. If our blood glucose
levels rise too quickly a rapid drop usually follows this.
Include low glycemic index foods in meals and snacks to
slow the release of glucose into the bloodstream. A low
glycemic index snack a few hours before exercise will help
maintain your energy levels for more effective training.
After high intensity exercise (strength training) a high
glycemic index snack should be consumed within 30 minutes.
This will help to replace energy and start the recovery
process.
Low-GI foods take longer to digest and help delay hunger
pangs that little bit more and thus promote weight loss.
So please choose your carbs carefully as this will lower
your insulin levels and burn more fat. The secret is to
swap high GI foods with low GI foods.
Simple steps to a low Glycemic Index
(GI) diet.
Step No 1
Start with a healthy, well balanced and varied diet based
on a good nutrition program. The diet should be low in fats,
moderate in carbohydrate and protein. The program should
be high in fibre and contain a varied amount of foods to
provide the required amount of vitamins and minerals.
Step No 2
Look at the type of carbohydrates that you consume during
the day. Look at the carbs that you eat the most, as these
will have the most dramatic impact on your diet.
Try to change the carbs you eat the most with at least
one low GI one. (Replace potato with sweet potato, use noodles
instead of rice) By substituting half of your daily carbohydrate
from high GI to low GI will result in an overall reduction
in the GI of your diet.
Reducing the GI in your diet reduces your insulin levels
and increases the fat burning apparatus in your body. Try
to reduce the high GI's in your diet by substituting them
with low GI's.
Regular consumption of low GI foods increases the feelings
of fullness and satisfaction and so prevents weight gain.
Try taking in six small meals a day of healthy low fat low
GI foods to prevent overeating at meal times and control
appetite.
Remember, that it is also important to look at the calories
in food to. Rice and bread might be low in fat but when
your body is burning the carbohydrates in these foods it
doesn't burn as much fat. So if you are on a low fat diet,
you wont lose as much weight if your calories are still
high.
Have a look at the table below for the different GI food
ratings.
Low GI (<50)
Grapefruit (26)
Baked Beans (15)
Lentils (29)
Peanuts (13)
Soy Beans (15)
Medium GI (50-70)
Pineapple (66)
Raisins (64)
Sweet corn (59)
Potato Chips (51)
All bran (51)
High GI (70>)
Cornflakes (80)
W/M Bread (72)
Brown Rice (80)
Carrots (92)
Baked Potato (98)
Compare these two menus and try to adjust your diet accordingly.
High GI Menu
Breakfast: 40 Grams of cornflakes with milk. Two slices
of whole meal toast with margarine and jam.
Snack: Two sweet biscuits with a white coffee.
Lunch: Ham and salad whole meal Roll with an apple.
Snack: Four crackers with cottage cheese and chives
Main Meal: Serving of Roast chicken with a large baked
potato and peas. Small piece of cake.
Low GI Menu
Breakfast: 40 Grams of bran with low fat milk. Two slices
of low GI toast (Try Burgen) with margarine and jam.
Snack: Two oatmeal biscuits with a coffee (Low fat milk).
Lunch: Ham and salad Roll (Low GI bread). Soft-serve
vanilla yoghurt with toasted muesli sprinkled on top.
Snack: Two bananas.
Main Meal: Serving of Roast chicken with a small baked
potato and peas. Two scoops of low fat ice cream with
half a cup of canned peaches.
Chicken, beef, fish, eggs, nuts, and avocados contain
very little or no carbohydrates. These foods if eaten by
themselves will not have much effect on your glucose levels
and are very low GI. Alcoholic beverages especially wine
are also low GI so can be included in your diet but remember
to count them in your daily caloric intake.
Low GI foods are ideal for losing weight due to the slow
absorption from the stomach. Low GI foods also help to keep
blood sugar levels more stable and this has an effect on
reducing sweet cravings.
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