A low GI diet is widely considered as a healthy way to lose weight as it incorporates foods that are rich in nutrients, vitamins and minerals. The GI, also known as the glycaemic index, measures the effect of the food we eat on our blood sugar levels. Foods with a low GI increase blood sugar gradually and release energy slowly, while foods with a high GI raise the blood sugar rapidly and release energy quickly. Foods with a low glycaemic index value make people feel fuller for longer, which helps to stop people from overeating and snacking in between meals.
Does the GI diet work?
The GI diet has been proven to be very effective in most cases. It teaches people about the nutritional value of foods and provides them with information which will help them to eat healthily for the rest of their lives.
What kind of foods should I be eating?
Below is a list of some common foods and their GI value:
Low GI:
- Muesli
- Bran
- Wholegrain bread
- Peanuts
- Pasta
- Wholegrain rice
- New potatoes
- Cherries
- Mushrooms
- Lettuce
- Milk
Medium GI:
- Couscous
- Gnocchi
- Bananas
- Pineapple
- Ryvita
- Beetroot
- Croissant
High GI:
- Cornflakes
- Coco pops
- White bread
- Parsnips
- Watermelon
- Scones
- French fries
- White rice
Are there any foods I can�t eat?
No foods are banned on the diet, but dieters are encouraged to stick to low GI foods as much as possible. If you�re desperate to eat something with a high GI value, try combining it with a low GI food as this will reduce the overall value of the meal.
Sample menu plan:
- Breakfast: natural muesli topped with fruit and low fat yoghurt
- Lunch: grilled salmon steak with wholegrain pasta and roasted vegetables
- Tea: roasted lean lamb steak with sweet potato and leeks
- Pudding: fruit salad
- Snacks: fruit smoothie, a handful of nuts or a bran muffin