Foods for Fatloss

Glycemic Index



What is the Glycemic Index?

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

Recent studies show we should base our diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.



What are the Benefits of the Glycemic Index?

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.
o Low GI diets help people lose and control weight
o Low GI diets increase the body's sensitivity to insulin
o Low GI carbs improve diabetes control
o Low GI carbs reduce the risk of heart disease
o Low GI carbs reduce blood cholesterol levels
o Low GI carbs can help you manage the symptoms of PCOS
o Low GI carbs reduce hunger and keep you fuller for longer
o Low GI carbs prolong physical endurance
High GI carbs help re-fuel carbohydrate stores after exercise


How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.
Use breakfast cereals based on oats, barley and bran
Use breads with wholegrains, stone-ground flour, sour dough
Reduce the amount of potatoes you eat
Enjoy all other types of fruit and vegetables
Use Basmati or Doongara rice
Enjoy pasta, noodles, quinoa
Eat plenty of salad vegetables with a vinaigrette dressing




High Glycaemic Index Foods (70 or more)



Swap these foods for those with a low GI value or eat them together with a low GI food. For example, having a jacket potatoe with baked beans will lower the GI value of that whole meal.

Food GI

White Rice, steamed  98

Parsnips, boiled 97

Baguette    95

Puffed Wheat 89

Jacket Potato 85

Cornflakes 84

Rice Crispies 82

Rice Cakes    82

Jelly Beans    80

Coco Pops 77

French Fries  75

Cheerios74

Branflakes  74

Bagel 72

Swede    72

Watermelon   72

White Bread  70

Mashed Potato  70





Medium Glycaemic Index Foods (56-69)

You may include a few of these foods each day, but again limit portion sizes if you want to lose weight.

Food GI

Wholemeal Bread  69

Weetabix   69

Crumpet, toasted   69

Ryvita    69

Mars Bar    68

Shredded Wheat   67

Croissant   67

Cantaloupe Melon 67

Pineapple, fresh    66

Rye Bread 65

Couscous  65

Shortbread Biscuit 64

Raisins  64

Apricots, canned in syrup  64

Coca Cola 63

New Potatoes    62

Ice Cream  61

Cheese and Tomato Pizza 60

Digestive Biscuit    59

Honey    58

Basmati Rice 58

Pitta Bread    57

Sultanas    56

Boiled Potatoes 56

Muesli    56



Low Glycaemic Index Foods (55 or Less)

Include some of these foods in each meal or snack, go for low fat choices where possible, such as skimmed milk. When trying to lose weight try sticking to smaller portions, like small servings of pasta and noodles, and only a few squares of chocolate.

Food   GI

Sweetcorn   55

Raw Oatbran   55

Banana   55

Special K 54

Crisps  54

Stoneground Wholemeal Bread   53

Kiwi  52

Milk Chocolate 49

Carrots, boiled 49

Baked Beans    48

Peas 48

Orange Juice    46

Green Grapes   46

Macaroni  45

Oranges   44

Lentil Soup   44

Porridge made with water 42

Peaches   42

Chick Peas canned  42

All Bran    42

White Spaghetti   41

Apple Juice  40

Noodles   40

Tomato Soup  38

Pears  38

Apples 38

Wholemeal Spaghetti 37

Low Fat Fruit Yoghurt   33

Skimmed Milk    32

Fettuccine Pasta  32

Butter Beans    31

Dried Apricots  31

Whole Milk   27

Red Lentils  26

Pear Barley    25

Grapefruit  25

Cherries    22

Low Fat Yoghurt with sweetener   14

Roasted and Salted Peanuts    14