What Does A Low-GI Diet Means?

What Does A Low-GI Diet Means

The Glycemic Index (GI) was developed about 20 years ago when researches looked closer at the dietary recommendations for diabetics; which was to eat more complex carbohydrates because they took longer process and digest than simple carbohydrates. GI is a ranking from 1 to 100, which measures the effect of a food on your blood-glucose level over the two hours after the food, is eaten.

A low GI Breakfast is possibly the most important of all your GI meals during the day. You don’t have to skip breakfast, as many people think by mistake… this will not help you to have an equilibrate diet.

What’s the problem with eating high GI foods?

The sugars in high-GI foods are broken down quickly so they do not supply a continued source of energy. Instead, they cause our blood sugar levels to increase quickly. The body has to answer to this by creating big amounts of the blood sugar-lowering hormone, insulin, and releasing it into the blood. Unfortunately, insulin is often too good at its job and instead of just dropping blood sugar levels to a needed level, it sends them plummeting to levels lower than they were originally. This sets up a yo-yo effect as the body then responds by making us crave fatty, sugary foods in an attempt to make our blood sugar levels rise once more.

Some ideas for starting the day with a low GI breakfast:

low GI breakfast

-Unsweetened, natural yoghurt mixed with fresh fruit and granola

– Yoghurt, fruit and nut smoothies

-Wholegrain toast with salmon, avocado and fresh fruit

-Vegetable omelette, whole-grain toast, and fruit

-Winter fruit salad

-Unsweetened, fresh fruit juices

-Vegetable juices

-Fruit-based smoothies

Some foods you have to avoid

high GI foods to avoid

In order to scape from having a high GI index, there are some diets that are better to avoid. Some of them are:

-White and wholemeal breads, croissants, crumpets and pancakes

-Sugar laden jams, marmalades and spreads

-Full fat dairy products, such as milk, yoghurts, and cheeses

-Sugar in tea, coffee or cereals

-Fat laden meats, such as bacon and sausages

-Low-cocoa chocolate and other sweets


-Salted, roasted peanuts

-Pastries and cakes

Are cereals good for a low GI diet?

A Low GI breakfast is the perfect way to start the day as it increases attention span and memory more than a high GI breakfast. Low GI cereals like oats, oat bran and toasted sugar free granola are great choices with a side of milk or fruit. Granola being a good source of nutritional fiber and protein can also be added to milkshakes, and other meals to raise the health proportion. Cornflakes should be restricted as they have a very high GI.

With few exceptions, cereals are made from highly processed ingredients. The better ones are made from a high percentage of whole grains and this is definitely the first thing to look for on the pack. It is the outer parts of the grain that contain almost all of the fibre and micronutrients, while the starchy centre to the grain is the energy store of carbohydrate.

Laura is originally from Barcelona, Spain; she is currently living in London, where she moved two years ago to start a Marketing career. She likes keeping her healthy equilibrated Mediterranean diet and enjoys having a healthy lifestyle. She is currently blogging for http://www.lizis.co.uk/ about nutrition and recipes.

Image Credit: 1, 2, 3.

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