GI Go! A Diet for Life

Food is the fuel we burn for energy, building a strong, healthy body and helping us to think straight.

One of the best sources of energy for our bodies is carbohydrates – but all carbs are not created equal, which is where the glycaemic index (GI) comes in. It rates the speed at which carbs are absorbed and raise the blood’s glucose level, and classifies them as follows:

• Low GI = 55 and under (soy products, fruit, milk, pasta, grainy bread, lentils).
• Medium GI = 56 to 69 (basmati rice, sugar, orange juice, wholemeal bread).
• High GI = 70 and above (potatoes, white bread, long-grain rice).

Foods that break down quickly during digestion have the highest GI rating, but foods that do so slowly are better for you.

They release glucose gradually into the bloodstream and the glucose response is therefore slower and flatter.

Benefits of low-GI food

Eating low-GI carbs keeps your energy levels balanced, which helps you feel full for longer between meals. It also…

• Helps people lose and control weight
• Increases the body’s sensitivity to insulin
• May improve diabetes control
• Reduces the risk of heart disease
• Reduces blood cholesterol levels
• May help you manage the symptoms of polycystic ovary syndrome (PCOS)
• Prolongs physical endurance
• Helps refuel your carbohydrate stores after exercise

How to switch

You don’t need to count numbers to make sure you’re eating a healthy low-GI diet. Instead, try these simple tips:

• Use breakfast cereals based on oats, barley and bran
• Use breads made with wholegrains, sourdough or stone-ground flour
• Reduce the amount of potatoes you eat
• Enjoy all types of fruit and vegetables
• Use basmati or doongara rice
• Enjoy pasta, noodles and quinoa
• Eat plenty of salad vegetables with vinaigrette dressing