Glycemic Index & Weight Loss
What is the Glycemic Index?
The Glycemic Index (GI) is a ranking (score of 1-100) of carbohydrate-containing foods according to how fast the carbohydrate is converted to glucose in the body. Carbohydrates that have high GI’s (70+) cause a rapid increase in blood glucose whilst carbohydrates that break down slowly have low GI’s (55 or less).
To reduce GI choose unprocessed foods, soluble fibre found in oats, barley, apples, pears, stone fruits & legumes, resistant starch - choose basmati or brown rice. Eat with protein, good fats or fibre to lower the GI of a meal.
Factors that increase GI are processing (& cooking, over ripe fruits, salty foods & acidic foods (vinegar, lemon juice, gherkins), glucose.
Is the GI important for Weight Loss?
Eating lower GI foods is more desirable to control fluctuations in blood glucose which is important for Diabetics. It may also help to control blood lipid levels, assist with endurance for athletes and reduce the risk of obesity, diabetes & heart disease.
Low GI foods may delay hunger & control appetite to assist with weight loss. However, a low GI food does not necessarily mean it is healthy - you also need to look at saturated fats and how processed it is, ie. chocolate and potato chips are considered low GI but will not assist with weight loss!
Are there Vitamin & Mineral Supplements to assist Weight Loss?
A healthy diet of wholefoods, vegetables & fruit is key to obtaining the nutrients your body needs. If you have low intakes of certain nutrients it may be beneficial to supplement.
Psyllium is good if you don’t consume enough fibre - assists with feeling fuller so you are less hungry.
Spirulina helps stabilise blood sugar an alternative protein source
Chromium (found in parsley, white fish, olives & cottage cheese) reduces sugar cravings.
Essential Fatty Acids are great for appetite control (flax, salmon, mackerel herring, sardines)
Lecithin - fat emulsifier that helps break down fat (eggs)
Vitamin C helps metabolism (red chilli, red peppers, parsley, cabbage, strawberries, citrus, broccoli...)