Glycemic Index Explained - by Lynn Clay
What is the Glycemic index (GI)?
The Glycemic index is a handy tool that categorises foods relative to how rapidly the sugars from that food are released into the bloodstream. A food with a high GI releases sugar into the blood rapidly. For example, white bread contains simple sugar molecules that separate easily and pass into the blood stream. In contrast, pumpernickel bread has a low GI. The sugars are more complex in its structure and therefore not so easy to break down. This results in the sugars passing into the bloodstream bit by bit providing a more steady energy release.
In a nutshell, high GI foods tend to have a greater effect on your blood sugar and low GI foods have less effect. Eating high Glycemic foods (especially in larger portions) can cause a quick spike in blood sugar, followed by a quick drop. This stimulates hunger and can cause the urge to eat more carbohydrates. So, if you want to avoid the see-saw effect of eating high Glycemic foods, which will lead to poor energy levels too, it requires an understanding of which foods and food combinations will provide the steady energy we are looking for.
What are the health benefits of lower GI eating?
Low Glycemic (Low GI) carbohydrate consumption has been shown to relate to improved cholesterol and reduced incidence of diabetes and cardiovascular disease. Not only that, but a steady supply of energy delivered by low GI foods can provide a great basis for a diet to support regular training, avoiding blood sugar peaks and dips that more sugary foods provide and leaving you brimming with energy and ready for exercise across the day.
What foods are low Glycemic?
Wholegrain foods tend to have a lower Glycemic Index than white foods, so the first step to a low Glycemic diet is to say no to 'white' carbohydrates and to select wholegrain varieties instead, reducing your intake of processed foods, cakes and sweets too. Brown rice, quinoa, wholegrain pasta, millet and oats are all low Glycemic grains that will provide steady energy release. Beans and lentils are also great low GI foods. Rich in fibre, they release slowly into the body and are perfect choices. Green leafy vegetables are also considered low GI as are nearly all fruits. (The two exceptions are watermelon and pineapple). Fruits contain a different type of sugar (fructose) than processed foods (sucrose, dextrose) and do not impact the blood sugar in the same way, so are an acceptable sugar on a low Glycemic diet. Yams and sweet potatoes are a great substitution for baking potatoes which have a high GI and oat and bran cereals have a lower GI than corn based cereals.
Considering meals rather than foods
Although, when following a low GI plan, it is necessary to stick to low GI carbohydrates, it is the Glycemic effect of a whole meal that will dictate how fast the sugar is released into the bloodstream. When you make a meal that contains foods from different GI categories, the overall Glycemic effect will be the average ratings for the individual foods. So coupling a high GI food with a low GI food will have the approximate effect on your blood sugar of a medium GI food. For example, a white baked potato (high) eaten with baked beans (low) will give an overall medium effect. Coupling a carbohydrate food with a carbohydrate free food such as protein and/or fat, will also reduce the GI effect of the meal. For example, a baked potato with fish or olive oil sprinkled onto rice salad will bring down the overall Glycemic effect. Although the GI rating of a food will not change with portion size, a larger portion will cause a higher blood sugar response than a normal portion. This is one of the reasons that small regular meals have a favourable effect on appetite control compared to three larger meals per day.
Low GI rules
- Avoid 'white' grain products
- Avoid processed foods, sugars, cakes and pastries
- Select wholegrain carbohydrates
- Include leafy greens
- Combine fruit with your meals / snacks
- Combine carbohydrates with protein and/or fat
- Keep portion sizes small
What about meal pattern?
If you're a bit of a sugar junkie, getting your meal pattern right will be crucial to reduce cravings for sugary foods. Missing meals is a real no no and a wholegrain breakfast should be consumed as soon as possible after you wake so you can set your energy levels to steady as soon as possible. To avoid low blood sugar dips that may leave you reaching for the biscuit tin or eating much larger portions than you require, aim to eat breakfast, mid-morning, lunch, mid-afternoon and dinner. If you suffer from cravings in the evening, you may even want to spread your calorie intake across six meals/snacks, so that you have a balanced snack just before you go to bed. This doesn't mean eating more calories...it simply means smaller more regular meals. This will ensure steady energy is supplied right through the day with this form of eating converting many that thought they were born chocoholics to savoury seekers in just a week or so.
What about energy for exercise?
One of the benefits of steady energy eating is that you will be pretty much activity ready right across the day, missing the traditional post-lunch snooziness and dip in energy levels in the evening. As you are often modifying portion size, your meals will be easier to digest so that you can get out running or to the gym 60-90 minutes after a meal rather than having to wait 2 – 3 hours digesting your food before putting on your trainers. This means that training at lunchtime or after work is well supported by the inclusion of a low GI snack mid-morning or mid-afternoon, leaving you to just think about hydration whilst you’re exercising.
Add Maxitone nutrition for the best results
When you combine cardio and weight training with a well balanced diet and nutrition plan you get even faster results, and adding it with the Maxitone range will ensure you achieve your goals quickly. As many of the Maxitone products are low GI, it makes them perfect for a low GI diet and low GI goal. So whether your goal is Weight Loss, Toning, or general Well Being, there is a product and range to suit your needs. Also, remember to keep an eye out for and take advantage of the special offers as there may be a great saving to be had too!
