What is the Glycaemic Index?
The Glycaemic Index (or GI) tells us how quickly the energy from different carbohydrate foods is released into our bodies. Foods are rated against glucose (hence the term ‘glycaemic’ index), which is as near as we can get to pure energy in a food-source.
For example, glucose is the fastest releasing carbohydrate so has been assigned a GI of 100. Lentils are a slow energy-releasing carbohydrate and have a GI rating of 29. Sultanas are somewhere in the middle, and have a GI rating of 59.
So how Does GI Influence Weight-loss?
Because foods with a high Glycaemic Index cause a fast peak in our blood-sugar levels, this makes our insulin rush in to lower our blood-sugar levels back to the normal level.
This will cause in turn, an energy ‘dip’ which will leave us feeling depleted, hungry, and craving more ‘quick-fix’ energy foods. This has an impact on the food choices we are likely to make which can lead to weight-gain.
Low GI foods produce a slow rise in blood sugar levels. This keeps the energy levels on an even keel, meaning the person will feel less hungry through the day. The person eating a low-GI diet is likely to consume fewer calories, yet feel fuller, more satisfied and less fatigued throughout the day.
Are There Other Health Benefits to Eating low GI foods?
Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation recommended that people in industrialised countries base their diets on low GI foods in order to prevent the most common diseases of affluence, such as heart disease, diabetes and obesity.
Eating a low-GI diet can:
- Help lose and control weight
- Improve diabetes control
- Reduce the risk of heart disease
- Reduce blood cholesterol levels
- Help manage the symptoms of PCOS
It is recommended that people eat more low or moderate GI food. To help you, here are a few foods with their GI ratings, and some low-GI meal ideas. Do not forget that if you combine foods that are low and high GI then you will come up with a meal that has a ‘moderate’ GI - beans on toast, for example has an overall ‘moderate’ GI rating.
High-GI foods include:
- White bread
- Mashed potato
- Cornflakes
- Jacket potato
- White rice
Moderate-GI foods include:
- Muesli
- Boiled potatoes
- Sultanas
- Honey
- Brown rice
Low-GI foods include:
- Lentils
- Oats
- Yoghurt
- Beans
Here are some low-GI meal ideas
Breakfast:
- Milkshake made from semi-skimmed milk and fresh fruit.
- Fruit such as peaches and raspberries, sliced and mixed with low fat natural yogurt.
- Porridge with raisins.
- Mixed grain bread with avocado or Marmite.
Lunch:
- Flatbread with houmous and tomatoes.
- Green salad with cooked pulses and whole grain bread.
- Jacket potato with baked beans and a sprinkle of cheese.
Supper:
- Spaghetti Bolognese served with a green salad.
- Stir-fried chicken breast with mixed green vegetables and wholemeal noodles.
- Grilled steak with new potatoes, sweetcorn and peas.
- Spicy dahl (lentils) with rice and chutney.
Start eating a low GI diet today, and enjoy the health and weight-management benefits!
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