GI stands for Glycemic Index. It is a ranking of foods that tells us whether a carbohydrate food will raise blood sugar (glucose) levels dramatically, moderately, or just a little.
Foods are given a number from 0-100, with 100 being for pure glucose. Carbohydrates that break down slowly during digestion have the lowest GI ranking, whereas many processed, refined foods have a high GI.
There are many benefits to eating low GI foods. Here’s some...
Weight control
Foods with lower GI tend to delay hunger pangs and make weight loss easier, as well as satisfy you for longer. You still need to watch your portion control, but you may feel more satisfied eating lower GI foods.
Other benefits include:
• Diabetes – lower GI foods produce a slower rise in blood sugar. This helps prevent the peaks that demand more insulin.
• Moods and energy – Low GI carbs promote a stable, rather than fluctuating blood sugar level, which in turn requires less insulin. The result is fewer highs and lows, which means less mood swings throughout the day.
• Heart disease – cholesterol levels can be reduced by eating a low GI diet.
• Polycystic ovarian syndrome (PCOS) – this is a hormonal imbalance resulting in infertility and obesity. It is linked to insulin resistance, so low GI carbs are easier on the body.
• Sports performance – top-level athletes need sustained energy to perform. Eating low GI foods can help by providing fuel to the working muscles. Post-exercise, high GI foods can help replenish the carbohydrate stores and therefore reduce fatigue and promote recovery.
What are these magical foods?
Here’s one - take the humble spud. A white, baked potato has a GI of 85 (remember, the higher the number, the faster the BGL rises).
 Replace it with sweet potato, which has a GI of 44 (much kinder to your body and actually a lot yummier!). Incidentally, the first Europeans to taste sweet potato were those on Columbus’s expedition in 1492.
Examples of low GI rices are Basmati and Doongara and if you are looking for a low GI brekky, rolled oats are a great place to start.
Making the switch
Look for products in the supermarket that carry this GI symbol. You can be sure that they have been tested accurately. The easiest way to make the switch is to check out the website and search for the foods you would normally eat.
You can find it at www.gisymbol.com – there is a database you can search and some great information. You can also sign up for their newsletter. Then look for some alternatives. Start with your cereal, bread, potato and rice. Change these and you are well on your way!
If you are interested in developing healthier eating habits, exercising more, losing weight, maximising your health and gaining more energy, talk to Jen about Health and Wellness Coaching.
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