Low GI dietary food guide


What is the Glycemic Index?

The Glycemic Index (GI) ranks foods on how they affect our blood glucose levels. Knowing your GI levels can be helpful. High GI foods are absorbed quickly and cause a rapid rise in blood glucose levels, while Low GI foods are broken down slowly over time and keep blood glucose levels more steady.

Benefits of Low GI foods

- Improved blood glucose control helps diabetics and reduces the risk of diabetes;
- Research has shown that a low GI diet can help to improve blood lipid profile;
- Some low GI foods provide vital vitamins, minerals and fiber;
- Stable blood glucose levels will result in improved energy levels;
- They will reduce the cravings for sugar and sweet foods;
- Decreasing High GI food consumption will improve overall health and weight;
- Active people can combine high and low GI foods to ensure optimal energy levels while exercising.

Generally, most of the High Glycemic Index foods you eat today are processed, refined and laden with various harmful, unnatural chemicals, like flavorings and preservatives. Consequently, there is more reason than just their GI value to cut them out from your diet.

Low GI Foods

• Legumes
• Low-fat milk and yoghurt
• Most fruit, such as grapes, plums, apples, cherries, etc.
• Multi-grain bread
• Oats e.g. porridge or natural muesli
• Pasta
• Pearled Barley
• Rye
• Soya Milk
• Sweet potato
• Vegetables, such as artichoke, asparagus, broccoli, cauliflower, celery, cucumber, eggplant, spinach, soya beans, sweet corn, tomato, zucchini, etc.

High GI Foods

• Brown rice pasta
• Carrot juice
• Dates
• Glucose
• Jelly beans & lollies
• Parsnips
• Pretzels
• Rice-based crackers
• Watermelon
• Wheat-based breakfast biscuits
• White bread
• White Potato
• White rice

Carbohydrates are found in all the foods we eat each day and should be taken into account by those individuals considering weight loss. Low GI foods are a great source of carbohydrates when dieting. Their ability to release energy slowly will help increase satiety levels and will reduce the urge to snack between meals. Although low GI carbohydrates are a preferred choice of nutrition, it is important to remember that the amount of food you consume counts and you just cannot start eating huge portions. Replacing fat with unlimited and excessive volumes of carbohydrates simply does not work!

Eating too much of any type of nutrient, including carbohydrates, can lead to an overload of kilojoules. Subsequently, body fat will be prevented from breaking down and weight will be gained instead of lost. Portion sizes should be measured by body frame, gender, activity level, individual energy requirements and health conditions.

A sudden reduction in carbohydrates or total calorie intake may be warranted in many situations; however, severe carbohydrate restrictions can have a number of negative consequences. Therefore, it is imperative to consult a physician before starting any type of diet.

There is a lot of information on low GI foods and sometimes it can be difficult to know exactly which ones are right for your diet. Below is a summary list of low GI foods that should be incorporated into a healthy low GI weight loss program.

Asian Sauces – These include Hoisin dipping sauce, soy, oyster, and fish sauces.
Bread – Pumpernickel, multi grain and whole grain breads have great low GI values. Stay away from white rolls, baguettes & bread.
Breakfast cereals – All-Bran, Rolled Oats, Special K, non-intent porridge, and natural muesli are vast low GI food sources. Try to avoid cereals with high sugar content.
Canned or frozen vegetables - In addition to having very low GI values, vegetables are a great source of vitamins and minerals. They are good substitutes for fresh produce and the preservation process does not diminish their nutritional value.
Couscous - A spicy dish that originated in northern Africa. It consists of pasta (granules of semolina made from durum wheat) served with a meat and vegetable stew and can be prepared in minutes.
Eggs - A good nutritious food and although it contains some fat, it is mostly mono-unsaturated which is considered 'good fat'. Eggs have no significant carbohydrate content; therefore, they have no effect on blood sugar levels.
Fish – Most fish is very high in protein and low in carbohydrates. Water-preserved canned fish is preferred over the oil-based brands.
Fruit – Most fruits are a great low GI snack with lots of essential vitamins and minerals.
Legumes – Beans, lentils, split peas are all very low in GI values and are considered extremely healthy. They are also a rich source of fermentable dietary fibers.
Mustard - Seeded or grainy mustard is a tasty sandwich spread and condiment.
Milk - Try to drink low fat or skim milk to add extra calcium to your diet.
Olives, capers, & anchovies – They have a long shelf life and add great flavour to many dishes.
Pasta - Is a great source of carbohydrates. Although most of them are acceptable in this diet, the whole wheat types generally have the lowest GI values.
Rice - Basmati & wild rice are good varieties to use if you want to incorporate rice into your diet. Doongara is apparently similar to basmati rice, but contains less starch.
Soup – Thinned tomato, traditional Minestrone and lentil soups are great meal starters.
Vegetables – Because they are extremely nutritious and low in fat, you can have as many vegetables as you please.
Yoghurt – Can be a great source of calcium - low fat varieties are preferred.