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Simple steps to a low GI diet:
• Start with a healthy, well-balanced and varied diet based on a good nutrition program.
The diet should be low in fats, moderate in carbohydrate and protein. The program should be high in fibre
and contain a varied amount of foods to provide the required amount of vitamins and minerals.
• Look at the type of carbohydrates that you consume during the day. Try to change the carbs you eat
the most with at least one low GI one. (Replace potato with sweet potato, use noodles instead of rice).
Reducing the GI in your diet reduces your insulin levels and increases the fat burning apparatus in your body.
Regular consumption of low GI foods increases the feelings of fullness and so prevents weight gain.
GI Food Ratings:
• Low GI (<50): Grapefruit (26), Baked Beans (15), Lentils (29), Peanuts (13), Soy Beans (15)
• Medium GI (50-70): Pineapple (66), Raisins (64), Sweet corn (59), Potato Chips (51), All bran (51)
•High GI (70>): Cornflakes (80), W/M Bread (72), Brown Rice (80), Carrots (92), Baked Potato (98)
Low GI foods are ideal for losing weight due to the slow absorption from the stomach.
Low GI foods also help to keep blood sugar levels more stable. This has an effect on reducing sweet cravings.
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