Who really knows what ‘GI’ means? And I’m not just talking about knowing what it stands for, but actually understanding how GI and the food choices we make affect your wellbeing on a daily basis. I’ve heard all kinds of GI-defining misconceptions; from people thinking it has to do with how many carbs or calories are in a food, to others believing GI classifies whether a food is ‘healthy’ or not. In actual fact, neither of these is correct. So we’ve put together an easy way for you to understand GI and uncover what it really means for your diet and overall health.
What is GI?
GI stands for ‘glycemic index’, which is a way of measuring the effect that certain foods have on your blood glucose levels. The glycemic index scale ranges from 1-100, with 1 being the lowest (and best for providing sustained energy), and 100 being the highest (likely to cause spikes and sudden drops in energy levels.)
What does this mean for your body?
Eating foods that have a low GI value means that your blood sugar level will rise at a slower pace, and you’ll get a more controlled, steady stream of energy from the foods you have eaten. Foods such as wholegrain breads and cereals, nuts, and some fruits and veggies are all low GI foods that will ensure your energy levels remain constant throughout the day and keep those hunger pangs at bay.
Foods that are high in sugar or those that have been heavily refined, such as processed white breads, chips and unhealthy snack foods, are all foods that cause spikes in blood sugar levels and can leave you feeling unsatisfied and lethargic within a short time of consuming. If you usually experience a 4pm sugar slump, it may be because your lunch/snacks are high GI, and therefore not providing you with the sustained energy you need to get you through the day. Try adding wholegrains to your lunch, or choose snacks such as wholegrain crackers and low fat cottage cheese to keep you feeling fuller and more satisfied for longer.
How do I know which foods are low GI?
Many products now have a ‘GI Symbol’ on the packaging near the nutritional information panel, which outlines where the product stands on the glycemic index scale. Look out for the symbol on products such as cereals, low fat cheeses, breads and yoghurts next time you’re at the supermarket. When you see the GI Symbol you should also see the GI value (indicated by the words ‘high’, ‘medium’ or ‘low’) next to it. As a general rule, ‘low’ is considered anything with a score of 55 or less, ‘medium’ falls between 56-69 and ‘high’ is anything above 70.
How to include low GI foods in your diet
Eating low GI foods doesn’t mean you should never eat high GI foods, but it’s a good idea to try and incorporate them into your meals, where possible. Also, just because low GI foods are important to your diet, doesn’t mean you should try and only eat low GI foods. Certain foods such as fruit and vegetables are nutrient rich and provide health benefits, regardless of their GI. A few easy ways to switch to low GI options include substituting potatoes for sweet potatoes, white breads for wholegrain breads/pasta, and sugary cereals for natural muesli or oats.
What are some of your favourite low GI snacks? Do you have any tips for staying fuller for longer?
