Low GI Diet    

The benefits of a low GI diet are many and varied but most importantly, switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream will keep your energy levels balanced and means you will feel fuller for longer between meals.

GI stands for glycemic index which ranks carbohydrates according to their effect on blood glucose levels.  Carbohydrates with a low GI (55 or less) make the body’s blood glucose rise slowly and fall gently over a longer time while carbs with a high GI (over 70) are digested quickly causing blood glucose levels to surge and then crash.

There is now evidence that eating high GI foods increases the risk of a range of common lifestyle diseases like type-2 diabetes, stroke, gall disease and a variety of cancers and even eye diseases.

In practical terms, a low GI diet is not about eliminating carbs, it’s about eating smart carbs, like wholemeal and multigrain breads, oats instead of processed cereals, beans, lentils and vegetables and seasonal fruit and eliminating cakes, biscuits, pastries and anything with refined sugar like lollies and fizzy drinks.

Interestingly, a low GI diet also consists of pasta, noodles and meat so is a nutritious way of eating for the whole family.

The other advantage of low GI foods is that they are more filling than processed and sugary foods and help reduce the hunger between meals which is good for weight loss.  

Just remember though, low GI doesn’t mean low calorie so always watch your portion size.

Tips for a healthy low GI diet

	Use breakfast cereals based on oats, barley and bran
	Use breads with whole grains, stone-ground flour, sour dough
	Reduce the amount of potatoes you eat
	Enjoy all other types of fruit and vegetables but don’t overdo your fruit intake
	Use basmati or doongara rice
	Enjoy pasta, noodles, quinoa a couple of times a week
	Eat plenty of salad vegetables with a vinaigrette dressing