What is the deal with low GI foods and how can they help with weight loss?
You might have seen the term GI been thrown around when it comes to foods, with many food products such as breads claiming this label.
But what does it actually mean and what role can it play in weight loss?
What is GI?
GI stands for Glycaemic index, which is a ranking of foods according to how likely they are to raise your blood glucose levels. Blood glucose is how much sugar is in your blood at the time which gives your body energy.
Why does GI matter for weight loss?
If a food is high GI, this means their carbohydrates are more likely to be digested quickly, resulting in a quicker increase in blood glucose levels. When this happens, you tend to feel a lot of energy quickly, but this only lasts a short amount of time and often leaves you feeling tired and still hungry.
Low GI will involve a slower digestion of the carbohydrates, which takes longer to increase the levels. Low GI foods can help with weight loss as they give you a slower release of energy, leaving you satisfied for longer. This can help you maintain a calorie deficit without feeling hungry.
Examples of Low GI and High GI Foods:
High GI foods –
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Short and medium grain rices
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White bread
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White potato
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Oat milk (Can vary)
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Watermelon
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Rice crackers
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Fruit juice
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Wholemeal bread (Can vary)
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Quick oats
Low GI foods –
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Long grain rice
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All pastas
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Rolled oats
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Sourdough bread
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Soy milk
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Apple
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Vita Weat soy & linseed crisp breads
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Sushi (Can vary)
Tips for incorporating low and high GI foods
It’s important to note that portion sizes have an impact on raising your blood glucose levels, regardless of whether the food is low or high GI.
For example, if you have a large amount of low GI bread, this can cause a quicker spike in your blood glucose.
And having something that’s high GI such as juice won’t necessarily spike your levels as much if you have a smaller portion.
Remember, every small change adds up to big results over time. If you’re looking for personalised guidance on optimising your nutrition for weight loss and overall wellness, feel free to reach out to schedule a free initial consultation.
