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How can a low GI diet benefit you, and what foods should you choose? 'GI' refers to the Glycemic Index. This is a method of rating the quantity of glucose that a food containing carbohydrate will release into the system when eaten, and the speed at which it is released.

We all know that certain foods are digested more quickly than others. The GI rating is an extension of that thought process, and gives us a very sound method for those 'in the know' to select foods which are better for us to eat. Taking a step backwards - the equation is this: the energy we 'eat' in the form of food is translated into blood sugars which are then made available to the muscles by the release of insulin by our bodies.

If we eat foods which release their energy levels extremely fast - we experience high peaks and low troughs in the blood sugar levels in our blood streams. Our bodies then respond to these by either releasing large amounts of insulin to cope with the glucose levels, or feelings of hunger to prompt us to top up the blood sugars before they go to a dangerous level.

These pangs of hunger/desire are fine if we are eating a healthy diet consisting of lots of fresh raw veg and fruit, but not fine if we stuff in high sugar foods like donuts, cakes, etc or high carbs like potato crisps and corn and wheat snacks.

The best thing we can do for our bodies is to fill up on low GI foods, which break down slowly in the system, releasing the sugars they contain over a long period of time. The result is a much more stable level of blood glucose, more stable and less stressed insulin system, and a much more healthy body, as we naturally eat less when we eat a low GI diet.

Examples of foods with a high GI rating (those you should be avoiding): Anything high in sugar or high in processed carbohydrates - donuts, sugar, cakes, pies, pastries, white flour breads, white flour tortillas, white flour pasta, white/cleaned rice, peeled mashed potatoes.

Examples of foods with a medium GI rating (those you should be eating in moderation): Boiled potatoes with skin on, muesli, Special K, bananas, Examples of foods with a low GI rating: grapefruit, green vegetables, e.g. broccoli, cabbage, bok choi, raw carrots and beetroot (in moderation), butter beans, other pulses like lentils, chick peas and pearl barley, wholemeal breads, wholemeal pasta, brown rice, especially brown basmati rice. Peanuts, apples, pears, cherries, apple juice, oat porridge made with water, whole grain cereals, and cholesterol lowering oat bran.

So there you go. If you're ready for healthy weight loss, the the low GI or low glycemic doet may be just waht you're looking for.

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