The glycemic index (GI) ranks carbohydrate foods according to their effect on blood glucose levels (Brand Miller): High GI foods are absorbed quickly and cause a rapid rise in blood glucose levels. Low GI foods are broken down gradually over time and keep blood glucose levels more stable.

GI Foods

Benefits of Low GI foods

  • Stable blood glucose levels, resulting in improved energy levels and reduced cravings for sugar and sweet foods;
  • Keeps you full for longer, reducing total daily kilojoule intake;
  • Improved blood glucose control for people with diabetes;
  • Research shows that a low GI diet can help to improve blood lipid profile;
  • Active people can use a combination of high and low GI foods to ensure optimal energy stores for exercise performance;
  • A range of low GI foods provide important vitamins, minerals and fibre.

Low GI Foods

  1. Oats e.g. porridge or natural muesli;
  2. Multi-grain bread;
  3. Pasta;
  4. Low-fat milk and yoghurt;
  5. Most fruit;
  6. Sweet corn;
  7. Sweet potato;
  8. Legumes.

High GI Foods

  1. White bread;
  2. Rice-based crackers;
  3. White rice;
  4. Wheat-based breakfast biscuits;
  5. Glucose;
  6. Jelly lollies;
  7. White Potato.

Carbohydrates are found in many of the foods we eat each day and are an important consideration for weight loss.  Low GI foods are a great source of carbohydrates when trying to lose weight as the slow release of energy will help increase satiety levels.

Low GI diet

It is important to remember that although low GI carbohydrates are a preferred choice, this does not mean you can eat as much as you like! A mistake that many people make is replacing fat in the diet with carbohydrates, often in unlimited and excessive volumes. Eating too much of any nutrient, including carbohydrates, can lead to over consumption of kilojoules and this will prevent body fat break down and result in subsequent body fat gain. Portion sizes should be appropriate for activity level and individual energy requirements.

A reduction in carbohydrate intake or total calorie intake may be warranted in many situations, however severe restriction of carbohydrate has a number of negative consequences!

Click on a star to rate it!

We are sorry that this post was not useful for you!

Let us improve this post!

Tell us how we can improve this post?

Most Popular Fitness Products

  • Simply Fit BoardGEAR & ACCESSORIES


         Simply Fit board is the fitness accessory that will help you train not only abs, but the whole body. It is the balance board, that strengthens muscles, helps train and improve balance and keeps you fit. With balance boards, training is more fun, than challenge. Burn calories easily at home without having to visit gym!


  • Stamina In-Motion Elliptical TrainerCARDIO EQUIPMENT


         Elliptical in-motion trainer is one of the most popular trainers both in gyms and at home. What makes these machines so popular? These trainers burn as many calories as jogging does, and also tones legs, tighs, hips and buttocks. This trainer is so small, and you can train anytime when you have one at home.


  • Heavy Duty Inversion Table with Adjustable HeadrestSTRENGTH TRAINING


         Inversion table is another multi-purpose trainer you absolutely need to take advantage of. Make sure you benefit from every feature your quality inversion table has! Use ankle holding system, backrest supports, headrests and more. Make sure you exercise in that safe and effective way!


  • High Density Anti-Tear Exercise Yoga Mat with Carrying StrapYOGA


         Here is our favorite yoga mat. Regardless of sports you are into, you absolutely need one. A quality yoga mat not only serves for years without showing wear and tear. It features anti-slip surface to prevent injuries. The material does not absorb moisture, dirt, and sweat, so you can quickly clean your mat by washing it. This mat is an easy way to make your workout safer, more convenient and hygienic.


  • Bowflex SelectTech 552 Adjustable DumbbellsFREE WEIGHTS


         Adjustable dumbbells allow changing the resistance by simply turning a dial. The min is 5 lbs, while max is 52.5 lbs. Now you no longer need 30 different dumbbells to train the way you want. 1 set of dumbbells is enough to replace all other dumbbells you have!


Weight Loss Calculators

Body Mass Index (BMI) Calculator

Calculate your BMI

Ideal Body Weight Calculator

Calculate your ideal weight

Daily Calorie Intake Calculator

Calculate your needed daily calories

Calories Burned Calculator

Calculate your calories burned

   © 2020  American Lifestyle & Fitness Information Guide

Follow us: