For us in the southern hemisphere, Summer is approaching soon woop woop! This means lots of fun out in the sun and for some of us, shedding the winter kilos and getting our bodies back to looking toned and beach fab!
Without
needing to result to fad diets or weight loss products, there are easy
changes you can make to your every day life which will make you a healthier,
happier person!
One of these changes is choosing low glycemic index/load foods.
You may have heard ads on TV talk about their low GI range, but don't really understand what its all about. No dramas, Laura the Naturopath is here to answer those questions for you!
So tell me... What
is the Glycemic Index (GI)?
The concept of the glycemic index (GI) is defined as the
increase in blood glucose levels caused by foods during a 2 hour consumption
after consumption. Each food is given a score where the higher the score, the
higher the blood glucose levels have peaked.
Research suggests that elevated blood glucose levels can lead to the development of diseases, such as Diabetes Mellitus type 2, cardiovascular disease, high cholesterol levels and obesity. Imagine if all the people with these conditions changed their diet choices... the results would be amazing and leave some doctors out of a job!
What is high
GI and low GI?
High GI foods cause a rapid rise in our blood glucose
levels, giving you a big energy hit, however this is followed by a quick fall
in blood glucose, leaving you even more tired than earlier.
Low GI foods cause a slower and more extended rise, and
then decreases more gradually, giving you more energy for longer.
It is recommended to consume low GI foods, as you lower your
consumption of unnecessary food and feel fuller for longer!
55 or less: Low GI
food
56-69: Medium GI food
70 or greater: High
GI food
So, wait... What
is the Glycemic Load (GL)?
Many people
discuss a low GI diet, but a low GL diet is only now becoming more known. To
calculate its GI, each food was given a defined weight of 50g. In reality, we
may consume more or less of this amount. The glycemic load equals the glycemic
index times the grams of carbohydrates present in each serving of food.
10 or less: Low GL food
11-19: Medium GL food
20 or greater: High GL food
This means a
food, such as watermelon has a GI rating of 103, but each serve has a GL of 4.
 |
| Watermelon shark: high GI, low GL, 100% awesome looking. |
Why do some of the same foods peak at different values?
Some foods are processed differently than others and contain varied amounts of carbohydrates from those made by other companies. It has been found that even the temperature of foods can alter its glycemic index/load.
Tasty low GI / GL meal ideas!
Why not try...
Breakfast:
o
Porridge
with crushed nuts and apple or berries
o
Hommus
(chickpea paste) on wholegrain toast
Lunch:
o
Rye
sandwich with roast turkey breast and salads
o
Fresh
lentil soup
Dinner:
o
Grilled
salmon with stir-fried vegetables (carrot, capsicum, onion, broccoli) and rice
noodles
o
Wholegrain
pasta with homemade Bolognese (beef and vegetables)
Snacks:
o Trail
mix of raw almonds, raw cashews, sultanas, dried apples, dried apricots and goji berries
o
Popcorn
cooked in the saucepan – tastes better than microwave popcorn and is a LOT healthier - stay tuned for a blog on this!
o
Hommus
dip with carrot and celery sticks, or wholegrain crackers
o
Fresh
pieces of fruit
A Word of Warning...
The GI scale does not take into account preservatives, refined products, pesticides or any other nasty stuff that has been added to foods in processing. So if you see a packet of biscuits which claim they are low GI, use your common sense still - check the ingredients. If the majority are numbers or words you have never heard of, put the packet back on the shelf and move on! They may be low GI, but the other ingrredients could make it detrimental to your health!
This all makes sense... so how do I know what are the GI / GL levels of foods?
I've done all the hard work for you already! The link below is a handout which lists many common foods and both their GI and GL rating, plus some simple ways to swap from high GI/GL products to low ones.
You are most welcome! :)
