Low GI Diets

There are a large number of low GI diets. GI stands for Glycemic Index (also glycaemic index) and is a measure of the effect that carbohydrates have on blood glucose levels. Low GI diets can improve diabetes control and can help people to lose weight. The low GI diet is one of the most popular diets of recent years as food with low GI values can have significant health benefits.

The Glycemic Index gives different values to different types of food. Foods with a high GI value break down rapidly and release glucose quickly into the bloodstream. Conversely foods with a low GI value break down slower and release glucose more gradually into the bloodstream. Examples of food with a high GI value (70 or higher) include: baked potatoes, white bread and watermelon. Foods with a low GI value (55 or less) include: fish, meat, eggs, pasta and most fruit and vegetables. Foods that fall between these two groups have a medium GI value (56-69). Foods in this category include sweet potato, white rice and table sugar.

A diet that is rich in foods with low GI values has a number of advantages. Low GI value foods release sugar into the bloodstream slowly providing a constant supply of energy meaning that you are less inclined to feel hungry and start snacking. Foods with high GI values can lead to the dreaded sugar rush- a short period of high energy and enthusiasm followed by a feeling of listlessness and hunger resulting in the need for more food.

Therefore the theory behind low GI diets is incredibly simple and easy to follow. Simply increase the number of low GI foods and decrease the number of high GI foods in your diet. This will result in better energy levels throughout the day and a reduction in the number of calories that you consume.

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