Low Glycemic Index: Oldie but still a Goldie

Author: Chantelle van der Merwe

Registered Dietician (SA) PG Dip Diabetes Management (UK) . ​Simplifying diabetes nutrition, one plate at a time.

The Glycemic Index (GI) is a measure of how fast a particular food raises blood glucose levels. The GI scale ranks carbohydrate rich foods on a scale of 1-100 according to their actual effect on blood glucose levels. Internationally, pure glucose is ranked at 100 since it causes the greatest and most rapid rise in blood glucose levels. All other foods are ranked on the GI list in comparison with glucose. Low GI foods will raise blood glucose levels much more slowly compared to glucose which can contribute to more stable blood glucose control. On the other hand, consuming high GI foods causes a rapid spike in blood glucose levels followed by a sharp drop, which can leave you feeling tired, irritable and hungry. 

TOP BENEFITS OF LOW GI MEALS: 

One of the primary benefits of consuming low GI foods is sustained energy levels throughout the day. This can result in better concentration levels and performance. Stable blood glucose levels can also lead to enhanced mood regulation because you don’t feel as sluggish or irritable. Additionally, feeling more satisfied throughout the day can help you better control your appetite. Consuming low GI foods may also help reduce insulin resistance, which is associated with healthier weight management.

Examples of low GI foods include rolled oats, seeded bread, legumes, corn on the cob, sweet potatoes, citrus fruits and low-carbohydrate vegetables. These foods promote a slow, steady increase in blood glucose levels. On the other hand, high GI foods such as cornflakes, regular brown, white and ordinary whole wheat bread (unless it states “low GI”), potato, mielie-meal porridge, and watermelon can cause a rapid increase in blood glucose levels, followed by a sharp drop.

In summary, opting for low GI foods can have numerous health benefits, including more stable blood glucose levels, sustained energy levels, enhanced mood regulation, better appetite control, and healthier weight management.