Benefits of Low-GI Carbohydrates

Steady Energy Release
Preventing Blood Sugar Spikes
Supporting Long-term Health

Why Low-GI Carbohydrates Matter

Steady Energy Release

Low-GI carbohydrates are digested slowly, providing a steady energy supply and helping manage blood sugar levels.

Preventing Blood Sugar Spikes

Incorporating low-GI foods into your diet can prevent rapid blood sugar spikes and maintain stable glucose levels.

Supporting Long-term Health

A diet rich in low-GI carbohydrates supports overall health and reduces the risk of diabetes complications.

Low-GI carbohydrates are digested and absorbed more slowly than high-GI carbohydrates, resulting in a gradual rise in blood sugar levels. This makes them an essential part of a healthy diet for individuals with pre-diabetes or diabetes.

What are Low-GI Carbohydrates?

The Glycemic Index (GI) is a ranking of carbohydrates on a scale from 0 to 100 based on how quickly they raise blood sugar levels after eating. Low-GI foods have a GI of 55 or less, meaning they cause a slower and lower rise in blood glucose levels. Different foods will have a different response between people, and therefore GI numbers should be used as a guide^1,2

High-GI foods

Food with a GI greater than 70. They are quickly digested and absorbed into the bloodstream, resulting in big fluctuations in blood glucose levels.

Low-GI foods

Food with a GI less than 55. They are slowly digested and absorbed into the bloodstream, resulting in small fluctuations in blood glucose levels.

Benefits of Low-GI Carbohydrates

Steady Energy Release
Low-GI carbohydrates are digested slowly, providing a steady and sustained release of energy². This helps maintain stable blood sugar levels and prevents the rapid spikes and crashes associated with high-GI foods.
Preventing Blood Sugar Spikes
Including low-GI foods in your diet can help prevent rapid blood sugar spikes, which are harmful to individuals with pre-diabetes or diabetes. Stable blood sugar levels are crucial for managing diabetes and preventing complications.
Supporting Long-term Health
A diet rich in low-GI carbohydrates can support overall health and reduce the risk of chronic diseases, including type 2 diabetes, heart disease, and obesity.

Examples of Low-GI Foods

Whole Grains
Foods like oatmeal, quinoa, barley, and brown rice have low GI scores and provide essential nutrients and fiber.
Legumes
Beans, lentils, and chickpeas are excellent sources of low-GI carbohydrates, protein, and fiber.
Non-Starchy Vegetables
Vegetables such as broccoli, spinach, tomatoes, and carrots are low in GI and high in vitamins, minerals, and fiber.
Fruits
Apples, pears, peaches, and berries are examples of fruits with low to moderate GI scores.

Incorporating Low-GI Foods into Your Diet

Here are some tips for incorporating more low-GI foods into your diet:

Choose Whole Grains
Replace refined grains with whole grains. For example, use brown rice instead of white rice and whole wheat bread instead of white bread.
Eat More Legumes
Add beans, lentils, and chickpeas to soups, salads, and main dishes.
Focus on Non-Starchy Vegetables
Fill half of your plate with non-starchy vegetables at each meal.
Select Low-GI Fruits
Choose fruits with lower GI scores for snacks and desserts.

Low-GI carbohydrates play a crucial role in managing blood sugar levels and supporting overall health. By incorporating more low-GI foods into your diet, you can enjoy steady energy, prevent blood sugar spikes, and reduce the risk of diabetes complications. Make low-GI choices a part of your daily eating habits to support your long-term health.

References
^1. University of Sydney Glycemic Index Research and GI News. About GI. https://glycemicindex.com/about-gi/. Accessed May 2023.
^2. Diabetes Australia. Carbohydrates, protein and fats. https://www.diabetesaustralia.com.au/living-with-diabetes/carbs-protein-fats/ Accessed May 2023.