What is Low GI?
Low-GI foods fill you up, keep you satisfied longer, reduce insulin levels, and raise your metabolic rate.
The glycemic index is the blood-glucose raising potential of a carbohydrate. Pure glucose has a GI value of 100. High GI foods break down quickly during digestion which causes a spike in the blood-glucose level (this may be good for an athlete just before an event). Foods that break down slowly release glucose gradually into the bloodstream, supplying the brain with the steady, constant supply it needs. These foods will still be being absorbed in the lower parts of the small intestine, which stimulates the secretion of 'satiery factors' that give a satisfied feeling.
A diet rich in Low-GI foods will help you lose weight, in particular the fat around the belly, while increasing your energy level and sense of well being.
Spikes in glucose levels after eating high-GI food cause the release of adrenaline and cortisol which stimulate the appetite.
Some low GI foods:
Vegetables: Most vegetables contain little carbohydrate. The exception is potatoes which are high, so substitute them with sweet potato, taro, and yam.
Fruit: Most fruits are low. Pineapple, cantaloupe and watermelon are intermediate.
Breads, cereals and pasta: Breads made from chickpea or other legume based flours, grainy stone ground or whole grain bread, rye bread, sourdough, chapati made with legume flour, barley, bulgur, mung bean noodles, rolled oats, basmati rice.
Legumes: soy beans, chickpeas, lentils, split peas
Nuts: all kinds
Fish and seafood, lean meat, eggs have no GI value because they are protein not carbohydrate.
Recommended reading:
- "The Low GI Diet - Lose Weight with Smart Carbs" by Prof Jennie Brand-Miller and Kate Foster-Powell
- "The New Glucose Revolution Guide to Living Well with PCOS - Lose Weight, Boost Fertility and Gain control over Polycystic Ovarian Syndrome with the Glycemic Index" by Dr Jennie Brand-Miller, Dr Nadir Farid and Kate Marsh
