| The Glycemic Index is a tool that helps you to choose | | | | Potato - Sweet potato, yams, chestnuts or taro |
| the right type of carbohydrate. The Glycemic Index or | | | | Sugar - Lower the quantity and consider fructose as |
| GI is the measure of carbohydrate quality and the | | | | an alternative sweetener |
| effect this has on your blood sugar levels. The index | | | | Lollies - Nuts, dried apricots as well as other dried fruits |
| has a scale of 0 to 100, which reflects how fast the | | | | and sultanas |
| carbohydrates in the foods you eat hit your | | | | Cakes and Pastries - Fruit loaf, raisin toast, and fruit |
| bloodstream. A low GI food contains carbohydrate of | | | | buns (try choosing the wholegrain Varieties) |
| 55 or less which has less effect on your blood glucose | | | | Breakfast Cereals - Rolled oats, muesli and brands |
| levels and a high GI food contains carbohydrate of 70 | | | | that display the GI symbol |
| or more which has a greater effect on your blood | | | | Following are a few tips for a healthy low GI diet that |
| sugar levels. The most important aspect to remember | | | | can be easily adapted: |
| is that the GI compares foods not by per 100 grams | | | | - Eat on a regular basis, try to eat at the same time |
| of food, but by per gram of carbohydrate. | | | | each day |
| Low GI foods help to control blood glucose levels by | | | | - Try eating at least seven servings of fruit and |
| slow digestion and by the gradual increase and | | | | vegetables each day |
| decrease in the blood glucose response after eating. | | | | - Add legumes to your diet, these can include beans, |
| The health of your heart improves with lower glucose | | | | lentils and chickpeas |
| levels throughout the course of the day. High insulin | | | | - Add low fat dairy foods to your diet, soy products |
| levels result from eating high GI carbohydrate foods | | | | that are calcium enriched are beneficial |
| and these promote high blood fats and also high blood | | | | - Add a low GI version of breads and cereals to your |
| pressure, which increases your risk of a heart attack. | | | | diet |
| Following are a few tips on making sure that you are | | | | - Add nuts on a regular basis |
| eating enough carbohydrate as well as the right | | | | - Add omega-3 fats to your diet which include fish and |
| carbohydrate: | | | | seafood |
| - Add at least one low GI food to each meal | | | | - Make sure you choose meat that is lean |
| - Eat lots of vegetables, try to add vegetables to your | | | | - Reduce your salt intake, and |
| meals twice a day | | | | - Limit the amount of alcohol you drink |
| - Eat fruit at least twice a day | | | | It may seem overwhelming at first, but once you get |
| By substituting high GI foods with low GI foods you will | | | | into the habit of incorporating these tips into your daily |
| see amazing results and feel the benefits, a few | | | | diet, you can see the benefits on how a low GI diet |
| examples of foods you can substitute are: | | | | can help to reverse diabetes and allow you to achieve |
| High GI food - Low GI food | | | | optimum health. |