Identifying low GI foods is only part of the challenge when it comes to healthy eating.
Including them into a delicious and nutritious meal is the next step. To provide you with inspiration, we have provided delicious recipes to try. Easy breakfast ideas to kick-start your day.
Fuel up with these satisfying lunch ideas. Get some inspiration for your evening meal.
The Truth About Low-Glycemic Diets
Following a healthy Low GI eating plan will help support long term health benefits. Each meal plan incorporates recipes that has been designed to provide at least seven servings per day of fruit and vegetables, and at least three servings of dairy foods, in line with current nutritional guidelines. The meal plans are meant as a guide, not a strict regimen, so feel free to incorporate your own favourite dishes and swap meals around.
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After a week or so, you should start to feel the benefits of your new way of eating — you will probably feel more energetic and be well on your way to shedding that unwanted spare tyre. Healthy eating the low-GI way is easy and delicious. Insulin removes the surplus glucose from the blood and lowers the speed at which the body burns fat.
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A large surge in insulin, caused by eating high-GI foods, will start reactions in the body that leave you feeling lethargic, hungry and craving more sugar. Eating low-GI carbohydrate foods causes a steady rise in the level of glucose in the blood, which in turn leads to a small and gentle rise in insulin.
Small increases in insulin keep you feeling full and energised for hours after eating and also encourage the body to burn fat.
It will vary depending on a number of things — how the food has been prepared, whether it has been cooked, how hydrated it is and in the case of fresh produce like fruit, how ripe it is. An average serving of raw carrot, for example, has a GI of 16 but once peeled, diced and boiled this rises to What you choose to eat with your carb-rich food will also impact the overall GI of your meal, so by combining a high GI food like potatoes with some protein like chicken will mean you lower the overall GI of your meal.