What are the benefits of Low GI?
There are carbs.. and there are carbs. You will be hard pressed to find a dietitian however who will recommend excluding all carbs for good health. They are an essential nutrient for life. New or fad diets that exclude or severely reduce carbs may promise fast weight loss, but the evidence says low, and no carb diets are at least as effective over the first 12-months as a general reduction in overall calories (without the need to restrict or remove any food group). Removing whole food groups may put you at unnecessary risk of nutrient deficiencies and eating disorders. So being careful with your carb selection rather than removing it is always the preferred choice.
So now that it is clear we don’t have to remove carbs for weight loss, let’s explore why carbs are important to include in your diet. Firstly, carbs are our main source of energy and fuel for every cell in the body. The brain is in fact the largest consumer of energy, before your muscles. Secondly, most foods you eat contain carbs (which is why a no carb diet is so difficult to follow for any extended length of time). And thirdly, most of the foods required for good health contain carbs including fruits, vegetables, legumes, dairy foods and wholegrains. The only foods that don’t contain carbs are meat, fat, nuts, herbs, spices, limes, lemons, leafy greens, some vegetables and oil – not exactly a balanced healthy diet is it!
Now back to the types of carbs and the difference they can make. The types of carbs can vary between simple (e.g sugar) to the complex (e.g wholegrains and legumes). The difference between these is in the way they are constructed. Simple carbs are like silky straight hair that is easy to break apart and slide your fingers through. Whereas complex carbs are like thick hair that has been teased which will take ages with careful combing before you can separate individual strands of hair. So complex carbs take longer for the body to break apart into the individual molecules of energy/glucose. This means their energy is released slowly to the body and therefore keeps you feeling satisfied for longer. As you can imagine then, simple carbohydrates get broken down quickly and the energy is released all at once to the body. This can give you a surge of energy that leaves you just as quickly as it arrives. This can leave you feeling hungry again in no time at all.
What is the Glycemic Index (GI)?
It is simply a measure given to food that indicates how quickly or slowly it raises your blood sugar levels. The important thing to note here is that food is given a GI index score and not just carbs. This is due to my earlier point, that almost all foods contain carbohydrates so this measure can be applied to all foods that contain carbohydrates. The higher the GI, the quicker the carbohydrate is broken down. Low GI carbs therefore are the ideal choice for feeling fuller for longer which may have benefits for you when trying to lose weight as well as your overall health and well-being.
How Does Low GI Benefit Your Body?
- Stable Blood Sugar Levels: Low GI foods help you maintain steady blood sugar levels, reducing spikes and the crashes that follow and can cause cravings, fatigue, and mood swings. Low GI carbs provide long-lasting energy by promoting steady glucose release.
- Improved Weight Management: Consuming low GI foods can help you have a more comfortable experience when losing weight due to feeling fuller for longer. However, the evidence doesn’t show that it is better than a high GI diet for weight loss. Weight loss on both types of eating patterns is possible. It is just a matter of which one feels more comfortable and sustainable in the long-term for you.
- Reduced Risk of Chronic Disease: There is some research to suggest that a low GI diet may also be good for your heart health. A low glycemic diet may lead to reductions in blood pressure, however many of the trials included in research reported significant sources of bias. Research also shows that a low GI diet may also help you reduce you cholesterol levels (particularly LDL cholesterol).
Incorporating more low GI carbohydrates can be a useful approach to use when trying to lose weight and improve your health. Focusing on whole, unprocessed foods such as fruits, vegetables, legumes, and whole grains, and limit refined carbohydrates and sugary snacks is a good starting point. By choosing low GI options, you may feel sustained energy, improved health, and a greater sense of well-being. For more information about the glycemic index, check out the University of Sydney’s Glycemic Index website for more information and useful articles.
