Gi: What's it all about?
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Gi is quickly becoming a hot topic in the world of nutrition. But what is Gi all about? Great ideas? Good intentions? In this case, Gi stands for Glycaemic Index. While most of us will have heard of, and might even have tried, low carb plans, low Gi is another way to control carbohydrate intake while still including carbohydrate foods in our diet.
What is Gi?
GI stands for GLYCAEMIC INDEX. This is a method of numbering or ranking carbohydrate foods to tell us if that food will make our blood sugar levels rise very quickly, moderately or very slowly.
The sugars in low Gi foods are released more slowly into the blood stream, causing blood glucose levels to rise and then fall more slowly than the foods which have a higher Gi number. If we choose to eat more foods with a low Gi, they will be absorbed more slowly and can help even out blood glucose levels.
High Gi foods release their blood sugars more quickly, causing a ‘sugar rush’. You’re probably familiar with that high you get after eating a sugary snack – that’s the simple sugars hitting your blood stream all of a sudden. This sugar hit causes insulin to be released and insulin’s role is to store the sugar away. This change from high blood sugar levels to low makes us crave sugary foods all over again.
Why go low Gi?
Many studies have shown that foods with a low Gi number satisfy our hunger for a longer period of time and they also reduce our food cravings. And that’s not all; research has shown that there are other good reasons for eating low Gi foods. When you eat LOW Gi foods:
• Your blood sugar levels rise more slowly
• It can help keep the insulin levels balanced
• It can help with the management of diabetes
• You feel fuller for longer
• It is a way to re-fuel your carbohydrate stores after exercise
• Can help reduce cravings
And what you really want to know:
• Eating LOW Gi foods can help you lose weight.
This is because you feel fuller for longer, blood sugar levels rise more slowly, insulin levels are better balanced, making it easier for the energy released to be used rather than stored as fat. Eliminating the rapid changes in blood sugar and insulin levels can also make it easier for you to beat those cravings.
How can I follow a low Gi plan?
Eating low Gi does not entail a radical over-haul of your diet. As is so often the case with healthy eating, balance is the key. Eating low Gi doesn’t mean only eating foods with low Gi numbers. It’s about swapping high Gi foods for lower Gi alternatives whenever possible and trying to include low Gi foods at each meal. You can still have medium and high-Gi foods but in moderation. Making some simple changes can make a huge difference:
• Reduce your intake of high Gi carbohydrate foods such as sugar and sugary foods, sweets, cakes, biscuits and soft drinks.
• Choose to eat low Gi carbohydrate foods, which will take longer to digest, give you a more gradual rise in blood sugar levels and keep you satisfied for longer.
• Instead of high Gi cereals such as cornflakes or rice krispies, choose a low or medium Gi cereal such as porridge or oat cereal, All bran, or muesli.
• Instead of high Gi white breads choose rye bread, pitta bread, bran bread or wholegrain bread.
• Swap high Gi sticky rice for basmati rice or wholegrain rice.
• Replace high Gi carbohydrates like baked or mashed potatoes with pasta, barley, sweet potato or bulgur wheat.
Of course, calories still count but if you are eating a low Gi diet, you are going to feel fuller for longer, the control of blood sugars will help avoid cravings and you will have more control over your eating.
Getting to know Gi
Glucose and white bread are set as the standards and they have a Gi of 100. All other foods are then measured against this.
Low Gi has a rating of 55 or less
Medium Gi has a rating of 56-69
High Gi has a rating of 70 or more
Some Low Gi Foods
Apples, cherries, grapefruit, grapes, pear, plum, orange, strawberries, peaches.
Green vegetables such as broccoli and cabbage, mushrooms, onions, peppers and lettuce.
Pulses such as lentils, chickpeas and beans.
Sweet potato, rye bread, vermicelli and linguine pasta, noodles, brown basmati rice, barley.
All bran, muesli.
Crisps, plain, milk and white chocolate.
Low fat yoghurt, milk, custard.
Some Medium Gi Foods
Sultanas and raisins, pineapple, cantaloupe melon.
Beetroot, sweetcorn.
Grape nuts, porridge, puffed wheat.
Boiled new potatoes, white basmati rice, brown rice, pitta bread, crumpet, Ryvita, wholewheat bread, couscous.
Honey & jam, digestive and rich tea biscuits.
Some High Gi Foods
Dates, watermelon.
Parsnips, swede and cooked carrots, broad beans, pumpkin.
White bread, baguette, bagel.
Cornflakes, Rice Krispies, Shredded wheat, Weetabix.
Baked and mashed potatoes, chips, white rice.
Popcorn, wafer biscuits, jelly beans, sports drinks.
You can now get your own personalised Gi plan online. Just click here to find out more.