Glycaemic Index: Helping you feel fuller for longer

It’s a good feeling when you’ve had a meal, are nicely full and have the energy to get through the day. But if you wanted that contented feeling and spark to last longer, wouldn’t you have to eat more and spend more on fancy foods? And wouldn’t you put on weight?

Well if you make a few small changes and ewat foods that are rated low and medium Glycaemic Index (Gi) with your meal, you can have that feeling without eating more.

How a low Glycaemic Index-value puts you in control

Foods rich in carbohydrates such as potatoes, fruit, pasta and bread and even sugar provide fuel for your body. Your body breaks them down into glucose which is absorbed into the bloodstream and insulin ensures it is carried away to power your muscles.

Foods that are broken down quickly provide fast-burn energy and have a high Glycaemic Index -rating. They cause a rapid rise in blood glucose levels and include mashed potato, cornflakes, parsnips and white bread. On the other hand, low and medium Glycaemic Index foods are adsorbed much more slowly. They provide slow-burn energy, which means you'll also feel full for longer (good if you're trying to control your weight). They include beans (e.g. kidney beans and baked beans), milk, lentils, peanuts and apples. Eating low or medium Glycaemic Index meals is also more satisfying.

Small changes, big difference

Thy these easy Gi swaps and see how different you feel and don't worry if you can't do it for every meal. When you do, remember that you still need to eat sensible sized portions.

• Breakfast: Start the day with porridge with chopped banana instead of refined sugary cereal.
• Lunch: Make your sandwich with seeded or granary bread rather than white bread.
• Dinner: Have some Basmati rice, durum wheat, noodles or pasta with your evening meal instead of a baked potatoe.

High Gi foods are not off limits

There's no need to cut out high Gi foods. The key is to eat them with lower Gi foods to lower the overall Gi of a meal.
If you're training hard at least once a day, eating high Gi foods in the first two hours after your training can help you to refuel and recover faster.

Gi for weight loss

Eating the Gi way can help you lose weight without the hunger and boredom of other diets.

View this article in Dutch: De Glycemische Index: Langer "vol zitten".

Tue, 18 Sep 2007 | Posted in: Nourishment | Posted by: Jeremy Walters

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