More about Low Glycemic Index (GI) Diet

Dai Mang Ting, HK BioTek Nutritionist

Glycemic index (GI) is a measurement system for foods containing carbohydrate, which according to their effect on blood glucose levels. It represents how foods quickly affect your blood glucose levels. Carbohydrate can be broken down into glucose by digestive system and enter to the bloodstream, resulting in the blood glucose level rise.

The low glycemic (low GI) diet is based on the concept of GI and it is originally designed for patients with diabetes and dieting purposes. Foods with low GI value are the preferred choice, suggesting that eating low GI foods instead of high GI foods can control dramatic fluctuations in blood glucose levels.

Apart from the positive effect on blood glucose monitoring, low GI diet is also associated with the weight loss and cholesterol reduction. Low GI foods can delay the onset of hunger by maintaining sense of fullness. Therefore, this could control your appetite and is helpful on weight management. Many researches has been demonstrated that low GI diets may improve body weight, BMI, reduce blood glucose levels, and lower the risk of cardiovascular disease in people with overweight or obesity.

Here are some foods with low GI are listed below, including:

• Some fruit and vegetables: Grapefruit, Pears, Apples, Asparagus, Broccoli, Cabbage, Tomatoes

• Pulses: Kidney beans, Peas, Lentils, Chickpeas, Moong dal

• Wholegrain foods: Porridge oats, Barley, Wholegrain pasta, Sourdough bread

It is worth noting that not all low GI foods are healthy, and high GI foods are not necessarily unhealthy. In addition, the combination of different foods and serving size are crucial factors which should be considerate. If you only eat foods with low GI and large portion, your diet may be unbalanced.

In conclusion, low GI foods are suitable for patient who suffering from diabetes. For those who pay attention to their weight or glucose levels by using this diet method, it is also recommended to maintain a healthy and balanced diet.

References:

1. Diabetes Hong Kong

2. Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis

3. A Beginner’s Guide to the Low Glycemic Diet (Healthline)

4. What is the glycaemic index (GI)? (NHS)