Low GI diet

The GI (glycaemic index) of a food gives an indication of the effect of that food on blood glucose (sugar) levels. When we eat foods that contain carbohydrates (starches and sugars) the carboydrate is converted into glucose in the blood to give us energy. The body then produces insulin, which brings the blood glucose level back down.

The aim of a low GI diet is to avoid sharp and high rises and falls in blood sugar and insulin levels. This is done by choosing carbohydrate foods that break down slowly, releasing glucose gradually into the bloodstream.

A low GI diet can help you to feel fuller for longer and there is increasing evidence that low GI may provide a range of health benefits, including:

• Weight loss
• Prevention and control of diabetes
• Reduction of cholesterol and prevention of heart disease
• Control of symptoms of PCOS (polycystic ovary syndrome)
• Peak sports performance

 Simple swaps to lower the glycaemic index of your diet

Instead of…	Choose…
Corn flakes, Rice Krispies, Special K	Porridge oats, Oatibix, All Bran, Bran flakes, oat-based low sugar cereals
White or brown bread, bagels or crackers	Oatcakes, wholegrain seeded or rye bread
Potatoes, rice, pizza, chips, flour	Basmati rice, pasta, buckwheat, bulgar wheat, pearl barley, sweet potato, oats
Cakes, sweets, biscuits, crisps, chocolate	Seeds, nuts, dark chocolate
Sugary drinks, beer	Diet/sugar-free drinks, red wine
Dates, raisins, mango, bananas and other tropical fruits	Berries, apples, pears, plums, apricots, peaches, oranges, all vegetables and salad
Ketchups, chinese sauces, apple/cranberry sauce, honey, syrup, sugar	Vinegar, mustard, lemon juice, Indian sauces / tomato-based pasta sauce, natural yogurt, herbs, spices, cinnamon

The quantity of carbohydrate consumed also influences the impact on blood sugar so keep to one small portion of starchy food per meal and one piece of fruit at a time.

The importance of protein in Low GI diet:

Protein lowers the GI of a meal and keeps you fuller for longer. Include some of these foods with every meal:

• Meat, fish and eggs are protein-rich and GI-free as they little if any carbohydrate
• Beans and lentils are low-GI, low-fat and great protein and fibre sources
• Milk, cheese, low sugar yogurts and unsweetened soya alternatives are low GI

A well balanced Low Gi diet can provide a range of health benefits and be a great way of living.