Eating for energy
Have you ever noticed that some foods make you feel full for longer and others leave you hungry almost immediately? If so, you may have experienced the different effects of high GI and low GI carbohydrates.
GI stands for glycaemic index and simply means the rate at which a food is digested and released into your bloodstream. High GI foods tend to give you a sudden burst of energy, which may be followed by feelings of tiredness and hunger. Low GI foods release more slowly into the bloodstream, keeping your energy levels steady.
Know the difference
High GI foods include white bread, processed breakfast cereals, sugar, potatoes, soft drinks and tropical fruits. Low GI foods including wholegrain breads and breakfast cereals, pasta, oats, low-fat dairy foods, stone fruits and sweet potato.
A low GI diet can help to prevent heart disease and diabetes. High GI foods are not bad foods, but they are often lower in fibre, vitamins and minerals. Also, high GI foods aren't always helpful if you're trying to control your calorie intake. So they should make up a smaller part of your diet.
Some secrets of low GI eating
Start the day with a low GI breakfast such as wholegrain bread or muesli. If later you need to snack, choose fresh fruit, dried fruit and nut mix, low-fat yoghurt or even a handy cup of Knorr or Continental soup!
At main meals, select basmati rice, pasta, buckwheat, bulgar or quinoa in preference to potatoes. Look out for tasty, balanced meals like Continental Wholegrain Pasta & Sauce, which also help you to measure healthy portion sizes.
If you do consume a high GI food such as ordinary white rice, combine it with some lean meat and vegetables to reduce the overall GI effect of the meal.
