Diets

Low GI foods

Thursday, 28 February 2008

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GI Food List & Values Low GI Recipes Which low gi foods should I include in my diet?

What is the Glycemic Index?

The glycemic index (GI) ranks carbohydrate foods according to their effect on blood glucose levels (Brand Miller): High GI foods are absorbed quickly and cause a rapid rise in blood glucose levels. Low GI foods are broken down gradually over time and keep blood glucose levels more stable.

Benefits of Low GI foods:
Stable blood glucose levels, resulting in improved energy levels and reduced cravings for sugar and sweet foods
Keeps you full for longer, reducing total daily kilojoule intake
Improved blood glucose control for people with diabetes
Research shows that a low GI diet can help to improve blood lipid profile
Active people can use a combination of high and low GI foods to ensure optimal energy stores for exercise performance
A range of low GI foods provide important vitamins, minerals and fibre

Low GI Foods

Oats e.g. porridge or natural muesli
Multi-grain bread
Pasta
Low-fat milk and yoghurt
Most fruit
Sweet corn
Sweet potato
Legumes

High GI Foods

White bread
Rice-based crackers
White rice
Wheat-based breakfast biscuits
Glucose
Jelly lollies
White Potato

Carbohydrates are found in many of the foods we eat each day and are an important consideration for weight loss. Low GI foods are a great source of carbohydrates when trying to lose weight as the slow release of energy will help increase satiety levels.

It is important to remember that although low GI carbohydrates are a preferred choice, this does not mean you can eat as much as you like! A mistake that many people make is replacing fat in the diet with carbohydrates, often in unlimited and excessive volumes. Eating too much of any nutrient, including carbohydrates, can lead to over consumption of kilojoules and this will prevent body fat break down and result in subsequent body fat gain. Portion sizes should be appropriate for activity level and individual energy requirements. A reduction in carbohydrate intake or total calorie intake may be warranted in many situations, however severe restriction of carbohydrate has a number of negative consequences.

Get Your Free Low GI Diet Meal Plan >> Click here