Low GI Foods
Low GI foods are those that don’t raise your blood sugar level by much after being eaten. GI (glycemic index) is a ranking of carbohydrates on a scale from 0 to 100 according to how much they raise blood sugar levels after eating. Low GI refers to carbohydrates that break down slowly and gradually release glucose (sugar) into the bloodstream, in contrast to high GI carbs which break down rapidly and release glucose quickly.
Lots of sugar generally means lots of insulin and the GI index was first invented as part of a diabetes research programme however eating a low GI diet is seemingly beneficial for a wide range of people seeking to reduce the risk of heart disease, sustain weight loss in addition to those suffering from hypoglycemia and diabetes.
Effect of High GI Foods
Eating foods with a high GI often results in a fast, short rush of energy followed by a feeling of lethargy and hunger. Imagine pouring gasoline on a fire, the result is a huge but brief fireball as the fuel is burned quickly, then the fire quickly reverts to how it was before you added the fuel. This is similar to what happens when you eat high GI foods, large amounts of sugar finds its way into your bloodstream quickly, but is then quickly used up and you’re hungry again soon. Eating foods with a high GI value leads to a roller-coaster ride for your blood sugar levels.
Effect of Low GI Foods
Low GI foods are very different, imagine pouring charcoal onto a fire, nothing much happens right? It takes a while to start burning, and it burns for a long time. There could be just as much energy in the gasoline as there is in the charcoal, but the time it takes to release the energy is very different.
A low GI diet is characterized by carbs that have only a small effect on blood glucose and insulin levels leaving us feeling fuller for longer after eating, providing our bodies with more sustainable energy levels and also curbing food cravings.
Glycemic Index
The Glycemic Index states that low GI foods have a value of 0-55, moderate GI foods are ranked 56-69, whilst high GI foods are 70-100 (see GI food list).
Health Benefits
If you are someone who suffers from tiredness and/or mood swings an hour or so after eating then changing to foods with a GI of 0-55 may prove beneficial. Results have shown that those at risk of developing type 2 diabetes (such as those who are overweight) who have subsequently followed a low GI diet, have noted improvement in the following areas:
- lower lipid and glucose levels
- more stable insulin levels
- reduced insulin resistance
- reduced highs and lows
The results of following a Low GI diet have been scientifically recognized and clinically proven across the world. Diabetic Associations in Canada, England and Australia all endorse low GI diets for those with diabetes (more about GI for Diabetes).