So what is a low GI Diet anyway?

It’s a diet rich in low GI foods, has a moderate level of medium GI foods and one that avoids high GI foods like the plague.

GI, or Glycemic Index, is the rate of carbohydrate energy release into your bloodstream.

Glucose is your body’s premium fuel and almost all of it is sourced from dietary carbohydrate. However, although all carbs supply glucose, the rate they are digested and then release that glucose into the bloodstream, where it is absorbed, varies a lot.

In short, the higher the GI level, the faster the glucose is released and burned. Not good. For me it explains the old ’sugar rush’ sensation and that feeling of hunger and craving I get not longer after eating something with a high GI like most breakfast cereals or a chocolate bar.

On the other hand, foods with a low GI level like hazelnuts, pasta, oats, beans, milk and low fat yoghurt, slowly release releasing their carbohydrates. That means they produce only a gentle rise in blood sugar (and a small insulin response), making it easier for your body to maintain it’s optimal blood glucose levels.

OK. Why is a Low GI Diet good for weight loss?

In my humble opinion a low GI diet is the most effective weight loss strategy. That’s because low GI foods are plentiful, good for you and, most of all, keep your hunger satisfied for longer.

A major benefit of a low GI diet slow releasing carbs is, for a given calorie/kilojoule consumed, blood glucose levels are sustained in the ideal range for longer than quick release carbohydrates, high GI are eaten. This delays the pangs of hunger (useful when weight control is your goal).

Where do I start on my low GI diet?

Think fresh food. Think unprocessed food. Think flavour. Think under 55 (any food with a GI level below 55 is consider low GI).

Don’t think snack. Don’t think sugar.

Go for:

Sweet corn 55
Sweet potato 54
Kiwi fruit 53
Carrots 51
Oat bran 50
Mixed grain 49
Peas 48
Grapes 48
Baked beans (tinned) 46
Porridge 46
Pineapple juice 46
Orange 44
Apple juice (clear) 44
Spaghetti (white) 43
Peach 42
Pinto beans 40
Spaghetti (wholemeal) 39
Apple 37
Pear 36
Chickpeas 33
Hazelnuts 33
Yoghurt (low-fat, sweetened) 33
Strawberry 32
Milk (skimmed) 32
Plums 32
Apricot (dried) 30
Banana (unripe) 30
Peanut butter 29
Kidney beans 28
Milk (full fat) 27
Cashews 22
Cherries 22
Peanuts 22
Soya beans 20
Yoghurt (low-fat, unsweetened) 14

And enjoy!

About the author

Justin Smidmore is the owner of The Metabolic Food Company, makers of SuperStart breakfast blend. He likes to give people commonsense information regarding weight loss, weight management and healthy eating. He is quick to add he is not a dietician (he’s not even sure how to spell it) or nutritionist.

T’dah!

Yeah, right. Eat less food and I’ll lose weight. Easier said than done. Too good to be true. Too simple to be effective.

Eating Less can be done.

Here’s just a start of the filling, appetite suppressing, hunger pang thwarting ideas from reputable sources. There’ll be lots more to follow.

…. In fact, carbohydrates are natural appetite suppressants, because gram for gram, those carbohydrate foods with a low glycemic index are the most filling and prevent hunger pangs for longer periods of time.
Glucose Revolution by Thomas Wolever MD PhD, page 1

Remember, too, that fiber, for the most part, does not contribute calories. Also, that it helps you feel full and encourages appetite control because it absorbs fluid, expanding and creating the satisfied feeling the dieter craves.
Complete Guide Health Nutrition by Gary Null, page 141

Enjoy eating less,

Justin