CONTROLLING BLOOD SUGAR & ENCOURAGING WEIGHT LOSS ON A LOW GLYCEMIC DIET

A low glycemic diet can help curb hunger, lower blood glucose and manage the response of insulin. But what does a ‘low glycemic’ diet entail?

The Glycemic Index (GI)

Put simply, we use the glycemic index (GI) to identify how quickly certain carbohydrate-containing foods make our blood sugar rise. 

Foods that release sugar slowly we refer to as being low GI and foods that cause a spike in blood sugar we refer to as being high GI. 

It is important to note that not all low GI foods are ‘good’ and not all high GI foods are ‘bad’ for example some chocolate will have a lower GI than watermelon which is significantly higher, despite watermelon having a significantly better total nutrient profile. 

Cooking methods also impact the GI of food, by cooking with fat and protein the absorption of carbohydrates is slowed down lowering GI. 

What does a low glycemic diet entail? 

• Avoiding processed foods & opting for whole foods - Brown rice, sweet potatoes
• Pairing high GI foods with protein and health fats - white rice with beans or toast with avocado 
• Filling up on low GI non-starchy vegetables - cauliflower, spinach, tomatoes, asparagus 
• Including plenty of fibre rich foods - barley, nuts, seeds, whole grains 
• Keeping in mind cooking times to keep the nutrient content of foods high - avoid overcooking vegetables and opt for al dente pasta 

How does this control blood sugar and encourage weight loss?

When the type of food and cooking methods are taken into consideration, eating foods with a low GI helps us to feel fuller for longer as blood sugar levels rise and fall slowly. Which will have a positive impact on controlling appetite and aiding weight loss. 

It is important not to focus too intently on whether someone is low or high GI, rather we must look at our diets as a whole. Making sure to maintain a well balanced plate of all food groups is essential to promote total health and wellbeing. 

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