What Is A Low GI Diet?

A diet with a low glycemic index, commonly referred to as a low-GI diet, is structured around the principle of understanding and managing the impact that various foods have on blood sugar levels, also known as blood glucose levels. This dietary approach primarily focuses on utilizing the glycemic index as a key reference for planning meals. The glycemic index is a system that ranks foods based on their effect on blood sugar levels.

This method of meal planning is especially beneficial for managing conditions like diabetes, but it’s also a valuable strategy for anyone looking to maintain a balanced diet. While the glycemic index serves as the central tool in this dietary approach, it is often used in conjunction with other nutritional guidelines and considerations. This provides a comprehensive framework for making informed food choices that contribute to overall health and well-being.

What is the glycemic index?

Initially developed for individuals with diabetes, the glycemic index (GI) is instrumental in controlling blood sugar levels. It serves as a beneficial tool not only for those diagnosed with diabetes but also for anyone seeking assistance in meal planning and opting for healthier dietary options.

Carbohydrates, which are key components of a nutritious and balanced diet, are present in foods like bread, cereals, rice, pasta, fruits, vegetables, and dairy products. The GI categorizes these carbohydrate-rich foods on a scale from 0 to 100. This ranking is based on how quickly the body converts the energy provided by these foods into glucose. Foods with a higher GI score break down more rapidly, leading to faster glucose release into the bloodstream.

Understanding low-GI diets starts with a basic grasp of carbohydrates and how they affect blood sugar.

Carbohydrates, or carbs, are a vital nutrient found in foods, existing primarily as sugars, starches, and fiber. Your body processes sugars and starches from carbs into glucose, a sugar that is the primary energy source for your body’s cells. Fiber, on the other hand, is not digested by the body.

 The pancreas produces two key hormones, insulin and glucagon, to regulate glucose in the bloodstream. Insulin transports glucose from the blood to the cells, while glucagon releases stored glucose from the liver when blood sugar levels drop, maintaining a balance in blood sugar and energy levels.

The speed at which glucose enters the bloodstream is influenced by various aspects of food.

Understanding GI numbers

The glycemic index (GI) is a system that measures the impact of different foods on blood sugar levels. Foods are recommended in a low-GI diet based on their GI scores, which are categorized as follows:

• Low GI: Scores from 1 to 55
• Medium GI: Scores from 56 to 69
• High GI: Scores of 70 and above 

To determine a food’s GI value, researchers typically compare its effects on blood sugar to that of pure sugar or sometimes white bread. For instance, to establish the GI value of a cantaloupe, a group of at least 10 healthy individuals will consume an amount of cantaloupe that provides 50 grams of total carbohydrates, roughly equivalent to one medium-sized cantaloupe. Over the following two hours, their blood sugar levels are monitored at various intervals. On a different day, these individuals consume 50 grams of sugar, and their blood sugar levels are similarly tracked for two hours.

By comparing the blood sugar responses to sugar and cantaloupe, researchers can assign a GI value to the cantaloupe. In this case, cantaloupe’s GI value ranges between 65 and 70.

Factors that affect the GI of a food

Several factors can impact the Glycemic Index (GI) value of a food or meal:

1. Sugar Type: Contrary to popular belief, not all sugars have a high GI. The GI of sugars can vary significantly, ranging from 23 for fructose to as high as 105 for maltose. Thus, the type of sugar in food partly determines its GI.
2. Starch Structure: Starch, a carbohydrate, is composed of two molecules – amylose and amylopectin. Amylose is harder to digest, leading to a lower GI, while amylopectin is digested more easily, increasing the GI. Foods with more amylose generally have a lower GI.
3. Degree of Processing: The processing of carbohydrates, such as grinding and milling, breaks down the starch molecules, raising the GI. Typically, the more processed a food is, the higher its GI.
4. Nutrient Composition: Incorporating protein or fat into a meal can slow down digestion and decrease the glycemic response.
5. Cooking Method: The way food is prepared and cooked also influences its GI. Generally, the longer food is cooked, the quicker its sugars are digested and absorbed, which increases the GI.
6. Fruit Ripeness: The carbohydrate composition in unripe fruit changes as it ripens, turning into sugars. Therefore, a fruit’s ripeness affects its GI. For instance, an unripe banana has a GI of 30, while an overripe banana has a GI of 48.

Low-GI food list

• Non-starchy vegetables: Leafy greens, such as spinach, kale, broccoli, Zucchini, Tomatoes
• Fruits : orange, strawberries, apple, grapefruit
• Beans and pulses : Black beans, Kidney beans, Black-eyed peas, Mung beans.
• Grains: barley, rye, wild rice and pseudo-cereals including quinoa as well as wholegrain breakfast cereals.
• Nuts: almonds, hazelnuts, pecans, walnuts and their oils

Tips follow a low-GI diet

Adopting a low GI diet effectively involves incorporating natural, minimally processed items from all major food groups, including cereals, fruits and vegetables (this also encompasses beans and pulses), as well as nuts, seeds, and dairy products. It’s important to select options that are low in saturated fats and have moderate salt content. Additionally, consider how food preparation and cooking methods can affect a food’s GI, and remember that the GI can also be influenced by the other components of your meal.

To follow a low-GI diet, focus on these strategies:

• Opt for wholegrain (brown) carbohydrates such as whole wheat pasta, rice, and crackers. These less processed foods are usually lower in GI.
• Steer clear of ‘instant’ or ‘easy cook’ options as they are often more processed and higher in GI.
• Choose amylose-rich basmati rice over other types of white rice for a lower GI.
• Prefer new potatoes over old ones, and boil them with their skins on instead of mashing, baking, or frying.
• For thickening sauces, use a bit of tahini or nut butter instead of high-GI cornflour.
• Snack on unsalted nuts, seeds, or oatcakes instead of sugary snacks and biscuits.
• Always pair protein sources like fish, chicken, and dairy with carbohydrate-rich foods such as bread, potatoes, and pasta for a balanced meal.

Opinion of MaNaDr’s Doctor:

Adopting a low-GI diet offers several advantages, such as helping to regulate blood sugar, aiding in weight control, and reducing the risk of chronic diseases like heart disease and type 2 diabetes. This approach doesn’t require calorie counting or tracking macronutrients; it simply involves replacing high-GI foods with low-GI alternatives. However, it’s important to maintain a varied and balanced diet with whole, unprocessed foods, regardless of GI scores. Keep in mind that the GI of a food doesn’t fully indicate its overall health benefits or drawbacks. For instance, a low-GI food can still be high in fats or salt, and the low-GI approach doesn’t address this issue. It also doesn’t factor in the quantity of carbohydrates consumed or the effect of other foods in a meal.

This is why if you are looking to lose weight scientifically, it is best to have a doctor and a structured weight loss program to closely accompany you throughout your weight loss journey and address any queries about nutrition and diet. We recommend our program to you – the Weight Management Program. Our program focuses not only on your weight and the weight loss process but also pays close attention to your physical and mental well-being, which directly impacts your weight management journey. Please contact us for more detailed advice about this scientific weight loss program.