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The human body needs carbohydrates. Carbs are broken down by the body to form glucose – the stuff our bodies run on. The problem comes in when some carbs are broken down much faster than others, injecting too much glucose into the bloodstream, messing with blood sugar levels and energy. That’s where GI (glycaemic index) comes in. It is the measurement of how fast certain carbs are broken down in the body – so a low GI diet, is one that avoids those ‘bad’ carbs that break down too fast, causing cravings, energy highs and lows, and weight fluctuations.
It’s not about cutting carbohydrates out completely; it’s just about which ones you choose to incorporate into your daily diet. Carbohydrates are found in grains, vegetables, fruits, beans, pulses and dairy products, and the fact that they contain starch and sugar is overlooked because these carbohydrates are packed with fibre, vitamins, minerals and antioxidants – all health boosters (preventing heart attacks, strokes and diabetes).
Going with low GI
It is very much worth the effort to move to low GI foods. They are great for kids, helping them develop healthy bodies and minds, and also help adults maintain their ideal weight, reduce blood cholesterol levels, reduce hunger and keep energy levels balanced. But incorporating a low GI diet into your life could be a little more intricate than just adding or subtracting a few things from the plate.
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The GL (glycaemic load) formula makes it a little easier because one can apply the GI to certain portions of any carbohydrate, instead of merely opting one for the other. Patrick Holford’s low GL diet is based on this concept and claims that this method should replace the apparently less accurate GI diet. The glycaemic load ‘ranks foods according to actual carb content (as in a typical portion size), not how fast a 50g amount of carbs raises blood sugar levels,’ according to a Carbs-Information.com article. Patrick Holford’s website has a GL calculator. Take a look.
Whether you opt for GI or GL, the idea is to manage your carb intake. So whether low GI foods, or low glycaemic load foods, be conscious of what’s going into your mouth and how it affects your body. You can start with oats in the morning instead of cornflakes, wholegrain bread over processed white, basmati rice instead of normal white rice, plenty of veggies and fresh fruit – you can always make nice juices. And a great new product to check out is Sweet Freedom, a Low GI option for sweeteners. ‘Foodies’ are raving mad about this. It’s possible to indulge in some sweet comfort foods, and still take care of your body.
Cooking methods
Any kind of processing affects the GI, therefore GL, of any food. Whether boiling, or cooking, nutrients are lost in preparation, especially if food is overcooked. Crispy veggies are better then sloppy ones – in taste, texture, and nutrients. Two ways to cook that don’t affect low GI foods as much, helping them retain their vitamins and minerals, are steaming and stir frying. Both centuries-old, these cooking methods are amazing and with modern woks and steamers, practically effortless.
Recipe
One brilliant low GI recipe, healthy and absolutely scrumptious, is the low GI lemon chicken with fresh basil salad taken from cooksforcooks.com:
- 2 large cooked skinless chicken and boneless chicken breasts, sliced
- 410g can/2 cups cannellini beans, drained and rinsed
- 2 tbsp roasted red peppers, drained (you can buy them in jars from supermarket)
- 1 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- Freshly-ground black pepper
- Handful of fresh basil leaves, washed
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In a large bowl, combine the sliced chicken breasts, beans and red peppers. Whisk the olive oil, lemon juice and black pepper together and add to the other ingredients in the bowl. Add whole fresh basil leaves and toss the lot together.
There other great low GI recipes out there, just like this one. Try a tuna apricot compote, for example. Good for your body, and good for your taste buds.
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