A low glycaemic index (GI) diet is a way of eating that focuses on consuming foods that have a lower impact on blood sugar levels. The glycaemic index is a ranking system that classifies carbohydrate-containing foods based on how quickly they raise blood glucose (sugar) levels after consumption.
Foods with a low GI value (55 or less) are digested and absorbed more slowly, resulting in a gradual and steady release of glucose into the bloodstream. On the other hand, high GI foods (70 or above) are rapidly digested and cause a sharp increase in blood sugar levels.
Here are the key principles of a low GI diet:
- Choose low GI carbohydrates: Emphasize carbohydrates that have a low GI value, such as whole grains (e.g., oats, quinoa, brown rice), legumes (e.g., lentils, chickpeas), non-starchy vegetables (e.g., broccoli, leafy greens), and most fruits (e.g., berries, apples).
- Include healthy fats and protein: Combining low GI carbohydrates with sources of healthy fats (e.g., nuts, seeds, avocados) and lean proteins (e.g., poultry, fish, tofu) can further slow down the digestion and absorption of carbohydrates, helping to regulate blood sugar levels.
- Limit high GI foods: Reduce or avoid high GI foods, including refined grains (e.g., white bread, white rice), sugary snacks and beverages, processed foods, and sweets. These foods can cause rapid spikes in blood sugar levels.
- Eat smaller, frequent meals: Spreading your food intake throughout the day by having smaller, balanced meals can help maintain steady blood sugar levels and prevent extreme fluctuations.
- Include fibre-rich foods: High-fibre foods, such as whole grains, vegetables, and legumes, help slow down the absorption of carbohydrates and promote feelings of fullness, aiding in better blood sugar control.
Here is a list of low GI foods along with their approximate GI values. Please note that these values are approximate and can vary depending on factors such as cooking methods, ripeness, and food combinations:
Legumes
- Lentils GI 29
- Chickpeas GI33
- Kidney beans GI 29
- Black beans GI 30
Wholegrains
- Quinoa GI 53
- Brown rice GI 50
- Oats GI 55
- Barley GI 28
Fruits
- Apples GI 39
- Oranges GI 40
- Cherries GI 22
- Grapefruit GI 25
- Pears GI 38
Veggies
- Broccoli GI 10
- Spinach GI 15
- Cauliflour GI 15
- Tomatoes GI 15
- Cucumbers GI 15
- Capsicum GI 15
Dairy
- Greek yoghurt GI 11
- Skin milk GI 32
