Glycemic indexing (GI) indicates how much a food will raise your blood sugar and insulin levels. Consuming high-glycemic foods can result in increased appetite, mood swings and excess fat…do these things sound familiar??
I know, I know…it sounds like all of us 😉
Here are some great rules to follow for low GI eating:
1. Eat foods that are in their natural state. Except meats.
2. Eat foods that are harder to digest. The harder a food is to digest, the lower-glycemic it usually is, and the longer it takes to convert to sugars.
3. Eat foods that are high in fibre. Fibre ranges from hard to digest to impossible to digest. “Impossible to digest” is actually good for humans.
4. Do not use artificial sweeteners. There is preliminary evidence that artificial sweeteners may in fact slow the fat-burning process by confusing the normal chemical signals to the brain.
5. Do not eat fried foods. Fried foods are very high-GI. One of the benefits of low-GI eating is helping maintain a healthy pancreas.
6. Avoid white foods. White foods tend to be high-GI. White potatoes are the highest (85-98) on the glycemic index. Get red or special low-GI potatoes (I buy them from Coles).
7. Drink sufficient water. Water is the essence of life itself. Water is vital for cleansing your body, maintaining proper hormonal balance (extremely important in weight management) and vitally important for fat transport. Do not expect long-term success on any programme or healthy lifestyle without proper hydration – water.
8. Time your food intake. Keep your blood sugar balanced. Skipping meals may save kilojoules, but will backfire since your body will perceive a state of starvation and reduce the rate at which you convert your stored fats. Don’t go too long between meals.
9. Do not mix fad diet principles with glycemic indexing. Some fad diets give quick, temporary results that make good marketing but result in bad health over the long term. Get off the dieting merry-go-round for good…they just don’t work!
10. Make sure you are getting plenty of protein in your diet.
Make a commitment to be healthy for life!