An easy way to improve your health is to watch the Glycaemic Index (GI) of your food.
GI ranks carbohydrate according to how it’s digested and metabolised. Reduce your overall GI and you’ll lower your weight; increase your energy and help prevent disease.
GI is ranked on a scale of 1 to 100. Foods that are 55 or less are considered low; moderate foods are between 56 and 69 and high GI foods rank above 70. It sounds like a lot of maths but the benefits are incredible. It’s a proven way to reduce hunger; burn more body fat; sustain energy and improve concentration.
A low GI diet reduces your risk of diabetes and helps those that have it manage their condition to reduce complications. Eating low GI when pregnant reduces a baby’s risk of being overweight or developing diabetes and ensures it grows at a healthy rate. It also assists those trying to get pregnant by managing polycystic ovarian syndrome.
Athletes, have been using GI science for decades to maximise energy levels for sport and endurance events. Medical professionals also recommend it to improve heart and eye health and reduce the risk of certain cancers. A low GI diet has even been shown to improve acne. Research shows that acne can be reduced by fifty percent in just twelve weeks.
There are GI calculators online but you don’t have to memorise every value. As a general rule dairy is low GI as are legumes. Most vegetables rank pretty well although watch potatoes – Carisma is your best variety. Lean meat is also low GI and most fruits. Be careful of some tropical fruits though as some can be high.
Refined products such as crackers and white bread are usually high GI. Choose grainy breads, authentic sourdough or stoneground wholemeal bread instead. Brown rice and pasta are good choices but avoid short grain white rice. Processed cereals are high so go for a natural muesli or oats.
Look for foods in the supermarket that are certified by the Glycaemic Index Foundation and have a GI symbol on them. Remember, to watch your quantities and if you’re having a high GI food then try and combine it with a low one. Adding acidic foods to your meals will lower their GI so put vinegar on your salads or add lemon juice to vegetables.
Fruit and vegetables usually increase their GI when they ripen too much. An unripe banana has a GI of 30 while a ripe one has a GI of 51. Food that is broken down into smaller particles also has a higher GI and foods that are hot often do too.
Going low GI is a powerful way to change your health. Use the increased labelling of foods and your now updated knowledge to beat the pack. You know the why so give it a try.