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

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.