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LOW G.I.


G.I. stands for the words Glycemic Index and this refers to the rate at which sugar is released into the bloodstream. We need sugar, sugar is brain food and if you can’t utilize sugars then you can get symptoms of being light-headed, dizzy and can’t think straight.

HOW IT WORKS

Essentially all carbohydrates in food are ultimately converted to glucose. A food that has a glycemic index of less than 55 is considered to be Low GI, with a medium apple for example having a GI value of 38. Medium GI foods have a glycemic index between 55 and 70 and any foods with a glycemic index above 70 should be avoided as they are considered High GI. While Diabetes Australia considers GI to play only a small part in the diet of a diabetic patient, it is an important consideration in a pre-diabetic Type 2 patient whose blood glucose levels are on the rise, and for prevention of diabetes-related complications.

The term “Low G.I.” means that the food just eaten releases it’s sugar into the bloodstream more slowly which is ideal whereas High G.I. “dumps” it’s sugar into bloodstream and the results can leave you feeling tired, light-headed and or hungry. A low GI diet is going to leave you feeling fuller for a longer amount of time which will result in consuming less calories during the course of the day, which in turn will lead to weight loss. High GI foods are going to cause a spike in your blood glucose levels followed by a “crash” or trough an hour or so later. It is this spike and trough effect happening over and over every time you eat throughout a day that results in you feeling tired and unable to focus by the end of the day.

INSULIN RESISTANCE

When you eat sugar it induces an insulin response from the pancreas. The insulin converts the sugar into glycogen and stores it in the liver. What it can’t store in the liver it stores as adipose body fat, so sugar makes us fat. Insulin resistance (IR) is a condition in which the body’s cells become resistant or reduced , to the effects of insulin, resulting in higher levels of insulin being needed by the body in order for the insulin to do it’s job. This results in the pancreas producing more and more insulin to the extent where it cannot produce enough insulin for the body’s demands, which results in elevation of blood sugar levels. Insulin resistance is a risk factor for development of Type 2 Diabetes, obesity, high blood pressure, stroke and heart disease and by consuming less sugar you are also going to lower your cholesterol level.

LOW GI SYMBOL

These days the supermarket isles are packed full of foods that exhibit the Low GI label on the front of the pack, so if you find yourself confused for Low GI choices, then just look for the symbol..

LOW GI FOODS

The glycemic index range is as follows:

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

Breakfast Cereal

Low GI
All-bran (UK/Aus)30
All-bran (US)50
Oat bran50
Rolled Oats51
Special K (UK/Aus)54
Natural Muesli40
Porridge58

Medium GI
Bran Buds58
Mini Wheats58
Nutrigrain66
Shredded Wheat67
Porridge Oats63
Special K (US)69

High GI
Cornflakes80
Sultana Bran73
Branflakes74
Coco Pops77
Puffed Wheat80
Oats in Honey Bake77
Team82
Total76
Cheerios74
Rice Krispies82
Weetabix74

Staples

Low GI
Wheat Pasta Shapes54
New Potatoes54
Meat Ravioli39
Spaghetti32
Tortellini (Cheese)50
Egg Fettuccini32
Brown Rice50
Buckwheat51
White long grain rice50
Pearled Barley22
Yam35
Sweet Potatoes48
Instant Noodles47
Wheat tortilla30

Medium GI
Basmati Rice58
Couscous61
Cornmeal68
Taco Shells68
Gnocchi68
Canned Potatoes61
Chinese (Rice) Vermicelli58
Baked Potatoes60
Wild Rice57

High GI
Instant White Rice87
Glutinous Rice86
Short Grain White Rice83
Tapioca70
Fresh Mashed Potatoes73
French Fries75
Instant Mashed Potatoes80

Bread

Low GI
Soya and Linseed36
Wholegrain Pumpernickel46
Heavy Mixed Grain45
Whole Wheat49
Sourdough Rye48
Sourdough Wheat54

Medium GI
Croissant67
Hamburger bun61
Pita, white57
Wholemeal Rye62

High GI
White71
Bagel72
French Baguette95

Snacks& Sweet Foods

Low GI
Slim-Fast meal replacement27
Snickers Bar (high fat)41
Nut & Seed Muesli Bar49
Sponge Cake46
Nutella33
Milk Chocolate42
Hummus6
Peanuts13
Walnuts15
Cashew Nuts25
Nuts and Raisins21
Jam51
Corn Chips42
Oatmeal Crackers55

Medium GI
Ryvita63
Digestives59
Blueberry muffin59
Honey58

High GI
Pretzels83
Water Crackers78
Rice cakes87
Puffed Crispbread81
Donuts76
Scones92
Maple flavoured syrup68

Legumes (Beans)

Low GI
Kidney Beans (canned)52
Butter Beans36
Chick Peas42
Haricot/Navy Beans31
Lentils, Red21
Lentils, Green30
Pinto Beans45
Blackeyed Beans50
Yellow Split Peas32

Medium GI
Beans in Tomato Sauce56

Vegetables

Low GI
Frozen Green Peas39
Frozen Sweet Corn47
Raw Carrots16
Boiled Carrots41
Eggplant/Aubergine15
Broccoli10
Cauliflower15
Cabbage10
Mushrooms10
Tomatoes15
Chillies10
Lettuce10
Green Beans15
Red Peppers10
Onions10

Medium GI
Beetroot64

High GI
Pumkin75
Parsnips97

Fruits

Low GI
Cherries22
Plums24
Grapefruit25
Peaches28
Peach, canned in natural juice30
Apples34
Pears41
Dried Apricots32
Grapes43
Coconut45
Coconut Milk41
Kiwi Fruit47
Oranges40
Strawberries40
Prunes29

Medium GI
Mango60
Sultanas56
Bananas58
Raisins64
Papaya60
Figs61
Pineapple66

High GI
Watermelon80
Dates103

Dairy

Low GI
Whole milk31
Skimmed milk32
Chocolate milk42
Sweetened yoghurt33
Artificially Sweetened Yoghurt23
Custard35
Soy Milk44

Medium GI
Icecream62


SUGAR UTILIZATION

This is where the mineral Chromium comes in.

If you can’t utilize the sugars from the breakdown of a complex carbohydrate ie bread then you will crave a simple sugar such as chocolate and lollies but even when you eat these simple sugars you still can’t utilize them if you lack Chromium. In other words you start “chasing your tail” - just because you are eating MORE sugar doesn’t mean you are utilizing it better!!

Gymnema (Gymnema sylvestre)is an ayurvedic herb that is for structure and function of the pancreas. You can put a couple of drops of it undiluted on your tongue to alter the taste of sugar, thus decreasing your desire for sugar and sweet foods.

IN CLINIC

Rice Cakes and Rice Crackers to be the main foods that I find people don’t suspect of being HIGH G.I. Choose a dense, grainy bread over white fluffy bread as it will be lower G.I.. Spelt, rye and quinoa are better grain choices. By eating a protein food with a carbohydrate it will act as a control knob and slow down the rate of release of the sugar from the carbohydrate.

There is now strong evidence to suggest a relationship between Polycystic Ovarian Syndrome and sugar utilization. By consuming Low G.I. foods you are going to lower your chances of developing Type 2 Diabetes.

Date posted: 2014-04-21 | posted by: debras




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