We’ve all heard a lot about the Glycaemic Index (GI) in magazines and the media recently. This food is described as low GI, that one as high GI. Some of the food magazines that I love so much even have a whole section devoted to GI counted recipes for all occasions.
(I rarely cook anything from the magazines, I’m ashamed to admit. I love eating and try to prepare healthy food here at home, but anything with more than 5 ingredients and prep time more than 15 minutes causes my tiny mind to blow a fuse. Gordon Ramsay I’m not! However, I adore reading said magazines. I know…I’m sad and should get out more .)
But what exactly is the Glycaemic Index? And can a diet based on it help us in our eternal weight loss quest?
The answer is a resounding YES!
Of all the diets I’ve reviewed, the GI Diet remains the one closest to my heart. It is healthy, sensible and easy to follow, with foods you can get in your local store. The GI Diet doesn’t rely on weighing ingredients and counting points, but on food choices in sensible portions. It is less a diet and more of a change in lifestyle, and if followed will reward you with regular, steady fat loss, glowing health and increased vitality.
The Glycaemic Index was originally developed in Canada as a way to help diabetics control sharp rises and falls in their blood sugar levels using diet. As I’m sure you know, diabetics don’t produce insulin (which controls blood sugar levels within the body), and uncontrolled blood sugar levels too high or low are harmful and can even be fatal.
The Glycaemic Index only applies to carbohydrates. Simple carbs are sugars. Complex carbs are grains, pulses, vegetables, fruit. The body uses these as its preferred fuel source – we can function on protein (meat, fish, dairy), but it’s not ideal. See High Protein Low Carb diets for reasons why!
All carbs are broken down by our bodies into glucose, and either used then and there, or stored for later. How quickly these foods are broken down by our bodies into glucose is where the GI bit comes in – high GI foods are broken down quickly, low GI slowly.
So how is high and low GI relevant to weight loss?
Ah. That’s the principle behind the GI Diet. High GI foods are the processed ones – like white bread. All the nutrients and most of the fibre have been stripped from it, it’s been bleached to give that sickly colour and very little goodness is left in it. The low GI option would be artisan wholegrain bread – no additives or preservatives, nothing taken out and full of fibre. It is absorbed by the body slower, and you wouldn’t believe how much better it is for you! You will feel fuller for longer so you are less likely to overeat, and your metabolism will burn fat for fuel, resulting in wonderful, steady weight loss.
The GI Diet gives you a list of all foods as red (avoid if possible), amber (eat sparingly and for a treat), and green (go right ahead!). You get recipe ideas, healthy snack suggestions and shopping lists – even an eating-out guide. You are encouraged to eat at regular times during the day and never let yourself get too hungry – the graveyard of most diets!
The GI Diet is simple to follow for meat-eaters and vegetarians alike, and if followed will give fat loss of 1 – 2lb a week, combined with regular exercise. Not only that, but because the food choices are the things that are best for us, the likelihood of developing heart disease, type 2 diabetes and bowel cancer are greatly reduced. In fact, it’s worth eating low GI whether you are overweight or not.
Live long and prosper,
Carol J Bartram
(Personal Trainer, Pilates Instructor & Massage Therapist)
Glycemic Index Diets
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