The Glycemic Index was introduced in 1981 by Dr. David Jenkins, a nutritional scientist based at Toronto University. Dr. Jenkins created the index as a means for diabetes patients to establish how quickly a food would cause their blood glucose levels to rise. Foods that rank low on the index release energy slowly, and therefore cause a minimum of fluctuation in blood sugar levels. High-ranking foods cause sugar levels to rise rapidly, which can be dangerous if you have diabetes.
Benefits
Eating foods with a low-glycemic index can improve your health in many ways. By eating carbohydrate food sources that do not cause large fluctuations in blood glucose levels, you will feel fuller for longer periods after eating. This helps with weight control and diabetes management. Low-GI carbs are also thought to help reduce the risk of heart disease and improve blood cholesterol levels. Foods that rank low on the glycemic index can help to prolong endurance during physical activity and will replenish your carbohydrate stores, which are used as energy after you have exercised.
Breakfast
When on a low-GI diet, your breakfast is the most important meal of the day, A breakfast that releases glucose into your bloodstream slowly will help provide energy and set your eating pattern for the remainder of the day. If you eat a High-GI breakfast, you will most likely crave sugary foods during the entire day. Low-GI breakfast options include natural yogurt served with fresh fruit, muesli and topped with nuts, or a piece of rye toast with salmon and avocado. If your custom is to eat a hot breakfast, make a bowl of rolled oats with soy milk, and add dried fruits and nuts. For those who like to eat eggs in the morning, a vegetable omelet with wholegrain toast and a piece of fresh fruit is a healthy low-GI option. Avoid packaged breakfast cereals and marmalade or jams.
Lunch
For lunch, swap your white bread for a wholegrain roll. Add fat-reduced cheddar or cottage cheese and eat with a large salad. If you like to eat a hot meal at lunch time, try making a homemade soup with plenty of fresh vegetables. Add lentils or split peas for a good helping of healthy protein and eat it together with a wholegrain roll or rye toast. Avoid refined flour, mashed and baked potatoes, and pre-packaged prepared foods.
Dinner
Choosing low-GI foods at dinner time can be a challenge, because if you have been eating a standard American diet you are probably accustomed to consuming plenty of refined grains, potatoes and sugary desserts, which are high-GI foods. A low GI-dinner option would be a veggie stir-fry served with tofu or grilled skinless chicken breast. If you like fish, grill a salmon steak and serve with a large portion of lightly steamed vegetables. Avoid pies, pizzas or takeaway meals. For dessert eat fresh or poached fruit, or try your hand at baking homemade rolled oat biscuits. Ice-cream and sweet pastries should not be included on a low-GI diet.
Snacks
For a healthy low-GI snack, eat a hard-boiled egg or a small portion of trail mix. Tofu crackers are a good source of protein that are also a low-GI snack. An apple or a pear is also a healthy vitamin-laden snack; or dip some raw carrot sticks into hummus. Avoid potato chips, biscuits or sugary foods such as donuts.
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