FOLLOWING the principles of the glycaemic index (GI) can help maintain weight at a healthy level and fight against disease, but what is it?
WHATEVER happened to a healthy way of life? To choosing healthy foods that are packed with vitamins and minerals and are low in saturated fat? To choosing foods that are high in fibre, and foods that have a low glycemic index? Today everyone is looking for a quick weight-loss solution that will help them lose the weight put on over a number of years in the shortest time possible! Unfortunately associated with this quest to lose weight, we are plagued by incredibly high rates of heart disease, hypertension (high blood pressure) and diabetes.
What is the glycemic index (GI)?
The GI ranks carbohydrates on a scale of 1 to 100, according to the effect they have on blood sugar levels. Foods can be divided into high, medium and low GI. Carbohydrates that break down quickly during the digestion process have a high GI. Carbohydrates that break down slowly, releasing glucose gradually into the blood have a low GI.
Carbohydrates are found in many different foods including bread, pasta, rice, fruits, vegetables, sugars, milk products and legumes (peas, beans and lentils etc.).
When scientists measure the GI, they compare the food to pure glucose (on the scale of 1 to 100, glucose has a value of 100).
For example, lentils have a GI of 40. This means that lentils raise your blood sugar less than half as much as glucose does. To see how your favourite foods compare, see the chart supplied.
Most foods that have a high GI are found in the ‘starchy’ or grain products food group. These foods include white bread, cereal, pasta, rice and potatoes.
However, there are many low GI choices from within these groups including some types of bread (whole wheat breads), cereal (oatmeal, all bran flakes), rice (converted or parboiled) and potatoes (sweet).
Most fruits, vegetables and milk products have a low GI. Legumes such lentils also have a low GI and are an excellent source of fibre.
The role of GI on health and well-being
THE GI plays many significant roles in health and well-being. It is especially important to people with diabetes because low GI foods cause a gradual increase in blood sugar levels after meals, therefore allowing for better control of blood sugar levels.
Researchers have also suggested that low GI foods can help control cholesterol and triglyceride levels in the blood, playing an important role in decreasing the risk of heart disease.
Low GI foods have been shown to help with short-term weight control, as they control appetite and delay hunger. Since low GI foods are digested at a slower rate than high GI foods, their consumption allows a person to feel fuller for a longer period of time.
Athletes also benefit from low GI foods. Due to the slow digestion of low GI foods, athletes can achieve prolonged physical endurance.
Everything in moderation
DESPITE the fact that foods with a low GI are said to help with short-term weight control, no studies have been done to monitor their effect on long-term weight control. Therefore it is important to include a variety of different foods in your daily diet.
Foods that are high in protein (meat, fish, poultry, cheese) and fat (oil, margarine, cookies, chocolates) may not raise your blood sugar very much, but they still contain calories. Eating too many of these foods can cause you to gain weight and can increase cholesterol levels.
It is not necessary to give up all foods that have a high GI – moderation is the key.
Here are some tips to help you incorporate low GI foods into your daily life:
l Select one low glycemic index food per meal
l Choose more legumes (chickpeas, beans, lentils etc)
l Fruits, vegetables and milk products have a low GI so make sure you eat a variety from these groups, but choose low-fat varieties if you are trying to lose weight.
l Some low GI foods contain a lot of fat and sugar (eg chocolate) so they are not very nutritious. Make food choices on overall nutrition and health values, not just on the glycemic index.
So?
THE GI should be only part of a healthy eating plan. It is also important to:
Eat at regular intervals
Ensure a variety of foods in your diet
Limit sugars and fat
Limit salt, alcohol and caffeine
Choose high-fibre foods
When incorporating the benefits of low-GI foods with other beneficial dietary interventions such as high fibre, low-saturated fat and physical activity, the influence of low-GI diets will be magnified and overall health benefits will be achieved.
l Alexia Stephanou is a Clinical Dietician, working at the IASI Medical Centre in Nicosia. Tel: 22 441300
