| > | | | | your diet. |
| | | | Try to change the carbs you eat the most with at |
| Over the last 30 years, research into food and blood | | | | least one low GI one. (Replace potato with sweet |
| glucose response has completely changed our | | | | potato, use noodles instead of rice) By substituting half |
| carbohydrate classification system. | | | | of your daily carbohydrate from high GI to low GI will |
| It has been learned that it is impossible to predict the | | | | result in an overall reduction in the GI of your diet. |
| impact on blood glucose levels by certain foods, | | | | Reducing the GI in your diet reduces your insulin levels |
| instead people are fed carbohydrate foods and the | | | | and increases the fat burning apparatus in your body. |
| response measured. | | | | Try to reduce the high GI's in your diet by substituting |
| This response is known as the Glycemic Index (GI), it is | | | | them with low GI's. |
| a measure of how quickly carbohydrate foods are | | | | Regular consumption of low GI foods increases the |
| digested and absorbed, and ranks carbohydrate foods | | | | feelings of fullness and satisfaction and so prevents |
| according to their impact on blood sugar (glucose) | | | | weight gain. Try taking in six small meals a day of |
| levels: as indicted by elevated blood glucose. | | | | healthy low fat low GI foods to prevent overeating at |
| Foods with a high GI are absorbed quickly into the | | | | meal times and control appetite. |
| blood stream and cause a rapid rise in blood glucose | | | | Remember, that it is also important to look at the |
| levels. While foods with a low GI are broken down | | | | calories in food to. Rice and bread might be low in fat |
| more slowly over time and keep blood glucose levels | | | | but when your body is burning the carbohydrates in |
| more stable (Remember that low is slow!). | | | | these foods it doesn't burn as much fat. So if you are |
| Some carbohydrate foods will maintain your energy | | | | on a low fat diet, you wont lose as much weight if |
| levels for hours, while some may cause your blood | | | | your calories are still high. |
| glucose to rise and fall. Different types of | | | | Have a look at the table below for the different GI |
| carbohydrate can also affect feelings of fullness in the | | | | food ratings. |
| stomach and this can influence hunger and your ability | | | | Low GI (<50)Medium GI (50-70)High GI |
| to control your body weight. | | | | (70>)Grapefruit (26)Pineapple (66)Cornflakes |
| Why is the GI important? | | | | (80)Baked Beans (15)Raisins (64)W/M Bread |
| When our blood glucose levels are stable we have | | | | (72)Lentils (29)Sweet corn (59)Brown Rice |
| plenty of readily available fuel for the brain and | | | | (80)Peanuts (13)Potato Chips (51)Carrots (92)Soy |
| muscles. If our blood glucose levels drop too low | | | | Beans (15)All bran (51)Baked Potato (98) |
| (hypoglycaemia) we feel tired, dizzy and generally | | | | Compare these two menus and try to adjust your diet |
| unwell. If our blood glucose levels rise too quickly a | | | | accordingly. |
| rapid drop usually follows this. | | | | High GI Menu |
| Include low glycemic index foods in meals and snacks | | | | Breakfast: 40 Grams of cornflakes with milk. Two |
| to slow the release of glucose into the bloodstream. A | | | | slices of whole meal toast with margarine and jam. |
| low glycemic index snack a few hours before | | | | Snack: Two sweet biscuits with a white coffee. |
| exercise will help maintain your energy levels for more | | | | Lunch: Ham and salad whole meal Roll with an apple. |
| effective training. | | | | Snack: Four crackers with cottage cheese and chives |
| After high intensity exercise (strength training) a high | | | | Main Meal: Serving of Roast chicken with a large |
| glycemic index snack should be consumed within 30 | | | | baked potato and peas. Small piece of cake. |
| minutes. This will help to replace energy and start the | | | | Low GI Menu |
| recovery process. | | | | Breakfast: 40 Grams of bran with low fat milk. Two |
| Low-GI foods take longer to digest and help delay | | | | slices of low GI toast (Try Burgen) with margarine and |
| hunger pangs that little bit more and thus promote | | | | jam. |
| weight loss. So please choose your carbs carefully as | | | | Snack: Two oatmeal biscuits with a coffee (Low fat |
| this will lower your insulin levels and burn more fat. The | | | | milk). |
| secret is to swap high GI foods with low GI foods. | | | | Lunch: Ham and salad Roll (Low GI bread). Soft-serve |
| Simple steps to a low GI diet. | | | | vanilla yoghurt with toasted muesli sprinkled on top. |
| Step No 1 | | | | Snack: Two bananas. |
| Start with a healthy, well balanced and varied diet | | | | Main Meal: Serving of Roast chicken with a small |
| based on a good nutrition program. The diet should be | | | | baked potato and peas. Two scoops of low fat ice |
| low in fats, moderate in carbohydrate and protein. The | | | | cream with half a cup of canned peaches. |
| program should be high in fibre and contain a varied | | | | Chicken, beef, fish, eggs, nuts, and avocados contain |
| amount of foods to provide the required amount of | | | | very little or no carbohydrates. These foods if eaten |
| vitamins and minerals. | | | | by themselves will not have much effect on your |
| Step No 2 | | | | glucose levels and are very low GI. Alcoholic |
| Look at the type of carbohydrates that you consume | | | | beverages especially wine are also low GI so can be |
| during the day. Look at the carbs that you eat the | | | | included in your diet but remember to count them in |
| most, as these will have the most dramatic impact on | | | | your daily caloric intake. |