The glycaemic index, or GI, is the perfect tool to help you choose the healthiest carbohydrate foods to include in your diet. Low GI carbs can help you keep your blood sugar levels even after eating, which results in less cravings, better energy and improved health. A healthy diet should ideally comprise low glycaemic foods at each meal.
Bigger is better
Large food particles take longer for the body to break down and absorb; therefore they move more slowly through your digestive system. In general, the less processed a food is, the lower its GI. For example, think whole rather than refined grains, whole fruit rather than fruit juice and roughly cut oats rather than instant oatmeal. When buying whole-grain bread, choose stone-ground or cracked-wheat types; the grain kernels should be visible.
Fibre up
By definition, fibre is the part of plant foods that cannot be digested by the body, thus fibre-rich foods like beans, nuts, dried fruits and high-fibre cereals, pasta and breads are inherently low on the GI scale. Focus on boosting fibre by eating more foods like these.
Generous servings of non-starchy vegetables
Non-starchy vegetables should be the foundation of your low GI diet. Non-starchy vegetables have a very low carbohydrate content and low GI values, helping you to keep your dietary glycaemic load low. In addition, they provide you with an abundance of antioxidants and plenty of fibre to keep you healthy. Include vegetables such as broccoli, asparagus, onions, mushrooms, tomatoes, summer squash, artichoke, brussels sprouts and cauliflower in most of your meals.
Pair with protein
Protein is necessary to help you stay full longer between your meals and throughout the day. Adding a little protein to a carbohydrate-based meal or snack, eg adding a few chicken strips and a sprinkle of cheese to your pasta bowl, or a light smear of peanut butter on your toast, can lower the GI value of your meal. Choose lean sources of protein, such as fish, poultry, pork, lean cuts of beef or low-fat cheese.
Drizzle on a healthy fat
Like protein, fat molecules also slow down digestion, so including a little fat can lower a food’s GI and make it more satisfying. Be sure to choose heart-healthy unsaturated fats like vegetable oils and nuts. Accompany your meal with a drizzle of olive oil, a few slices of avocado or a few teaspoons of nuts. Foods that do not contain carbohydrates, or contain an insignificant amount, are considered safe options if you want to prevent a rise in your blood sugar levels.
Sources
http://www.eatingwell.com
http://www.livestrong.com