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Low GI is a Universal Phenomenon!

by Sally Symonds

Low GI foods have long been recognized as one of the best ways to help manage weight loss.

They help ensure that you feel fuller for longer.

But it might surprise you as to exactly how long Low GI foods have been favoured by various civilisations around the world.

In fact, some of our most common low GI foods today are really just staples from traditional societies across the world.

Bulgur wheat has long been a favourite of Middle-Eastern dining tables, Mexicans are the kings and queens of beans, lentil dahls have fed more Indians for more generations that you can count and while quinoa may have just come into vogue in modern day cuisine, the South Americans have been eating it for centuries.

But what exactly is Low GI?

GI stands for glycaemic index.

It is a measure of how quickly it takes us to convert the carbohydrates in our food into glucose in our blood.

Low GI foods are digested slowly, offering small, steady increases to our blood sugar levels, which help keep us fuller for longer.

High GI foods do the opposite: they’re digested quickly, and cause our blood sugar levels to spike. High GI foods give us an instant energy boost, but this doesn’t last long.

You soon crash and burn.

High GI foods just leave you wanting more, which is why many so-called “diet foods” don’t really fill you up.

They may be low in fat, but their sugar content is often quite high.

You eat one “diet snack”, but you feel like you could eat another ten straight after!

Low GI foods = 55 or below
Moderate GI foods = 56–69
High GI foods = 70

How can I incorporate Low GI into my everyday eating?

Apart from indulging in the ancient staples listed above, consider swapping high GI for low GI alternatives (eg potatoes for sweet potatoes or Carisma potatoes – the new variety of potatoes specially make to be Low GI).

Always opt for the grainy version of things like breads, biscuits, crackers or breakfast cereal.

Consider adding Low GI ingredients to what you are already making – for example, chickpeas are great mashed up instead of potato and just about any kind of legume can be added to a stew, casserole or curry to help bulk it up or even to thicken it instead of using ?our.

Whilst you can buy them fresh and soak them overnight, the canned varieties are almost as good in terms of taste and nutritional value, but are far superior in terms of convenience.

Adding more protein to a high GI carb meal will also help reduce its GI, as will adding lemon juice or similar acidic flavours as they help neutralize the sugar content of the high GI components.

Other great Low GI options include: peanuts, low fat yoghurt with no sugar, tomatoes, cherries, plums, grapefruits, barley, soy milk, apples, custard, traditional porridge, peas, peaches, fat-free milk, pears, whole wheat spaghetti, carrots, All-Bran, oranges, oat bran bread.

In terms of High GI foods (ones to avoid if you want to stay full and stay slim), consider: bagels, corn chips, honey, mashed potatoes, doughnuts, hot chips, wafers, white bread, jelly beans, pretzels, rice cakes, cornflakes, dates, and parsnips.

Medium GI foods include things such as kiwifruit, bananas, popcorn, pita bread, white bread, raisins, couscous, instant porridge, taco shells and white rice.

When shopping for Low GI foods it’s also a good idea to keep a look out for the “Low GI” label.

However, do remember that Low GI can still mean that a food is high in fat so you still need to be careful if you are watching your weight!

For some great new low GI recipes, why not check out my latest recipe book, “50+ Recipes to Lose 50+kg . . . And Keep It Off” and try your hand at making some of my everday favourites including Coat of Arms Lasagne, Moroccan Lamb and Chickpeas, Turkey and Sweet Potato Roll Ups, Salmon and Chickpea Patties and I Can’t Believe It’s Not Tacos!

For more information on weight loss and healthy living visit www.sallysymonds.com.au