Low GI diets for weight control

There are more diets out there than anyone can name. Most of them are ineffective, either because they are based on flawed science, or because they are unsustainable. However, there are a few that are built on sound principles. These principles can be made use of when trying to get a grip on being overweight. One of these principles is to lower blood sugar levels, and a diet that achieves that is the low GI diet.

What is a low GI diet?

A low GI diet reduces the glycaemic load of the foods that you eat, and the glycaemic load of your meals depends on the GI or glycaemic index of the foods in it. The glycaemic index is a measure of a foods ability to raise your blood sugar levels. Glucose is used as the benchmark. The effect of glucose on blood sugar is measured over a 2 hour period. The total blood sugar over that period is counted as 100. Other foods can then be tested against it, and they get given scores which range form 0 to over 100.

Bear in mind that we often refer to blood glucose and blood sugar interchangeably, although table sugar is actually a compound of glucose and fructose. So when we say blood sugar, we actually mean blood glucose. If we eat carbohydrate containing foods, such as bread, jam, milk, pasta or potato, our digestive system breaks down the carbohydrates into glucose, fructose or galactose. These components are all absorbed directly into our bloodstream. The glucose is then what counts as blood sugar. 

Different foods have different effects on our blood sugar levels. There are at least 4 reasons for these differences.

1. They contain different amounts of glucose. An egg contains very little glucose and unsurprisingly has a low GI. Bread is made up of starch, which gets broken down into maltose. Maltose is two glucose molecules bound together. The maltose is then broken down into 2 glucose molecules. Bread as a result has a high GI.
2. They affect how much glucose our cells can absorb out of the blood by stimulating our pancreas to release different amounts of insulin. Most foods produce an insulin response proportionate to the amount of glucose they contain, however there are some exceptions. High protein foods such as meat and fish can stimulate insulin release despite containing very little glucose. This makes them useful foods for reducing blood sugar.1
3. They are digested at different rates. For instance carbohydrates are absorbed quickly, protein less quickly and fats slowest of all. Fibre is also a factor when it comes to digestion. Very little of it is absorbed, but it does slow down the absorption of other nutrients, including the starch that is broken down into glucose.
4. The glucose in foods can be joined up in ways that slows our digestion of them. So for instance potato contains starch, which is glucose molecules joined up in a tree like structure. Your intestines break it down, and then your blood gets hit with a shed load of glucose. That is why baked potato can come out close to 100 on a measurement of its GI. In contrast pasta, which also contains starch, has a much lower GI. Why is this? Well the starch in pasta is bound up quite tightly and cooking it still leaves a lot of the glucose difficult for your digestive enzymes to release quickly. The glucose is delivered to your bloodstream more slowly, so slow in fact that your body is able to remove quite a lot of sugar from your blood and into the cells before you’ve digested even half of the pasta.

Why eat a low GI diet?

We want to keep our blood sugar levels steady and low, as glucose is effectively a poison. There are three undesirable effects of note:

• Weight gain is much easier if you have unstable blood sugar levels. The periods when blood sugar is high encourage insulin release, and insulin helps the body to turn sugar into fat. Why does it do this? Well, blood sugar in excess is dangerous and our body will do what it can to reduce it. One of the easiest ways of doing this is by converting the sugar to fat and storing it around the middle of our body. This is why a low GI diet is effective at reducing your weight as long as you can stick to it. 
• For healthy people, eating a meal containing large amounts of high GI foods, raises blood sugar. This then stimulates a large release of insulin that causes the sugar to be taken out of the blood, by the cells. This leads to rebound hypoglycaemia in which too much sugar is removed from the blood. This is characterised by low energy, sleepiness and sometimes irritability.
• If a person has poor blood sugar control, then not enough insulin is released to reduce blood sugar to safe levels. The excess blood sugar then works as a poison that can lead ultimately to the complications of diabetes. These are kidney failure, blindness, heart failure and loss of the feet due to foot ulceration.

One of the main causes of diabetes, and the possibility of the more serious complications above, is a high GI diet. The constant demands on your body to produce reduce blood sugar levels can become too much. The pancreas can become less efficient at producing insulin or the cells can become less responsive to it. Of course, the diabetes resulting from this, known as type 2 diabetes, can normally be controlled with correct exercise and diet. However, staying healthy can become a lot harder.

Do foods always affect blood sugar levels the same way?

The answer to the question above is, no. There are a number of things to remember when considering what foods to choose, if you want to keep blood glucose levels even and low.

1. You can combine foods. By mixing a high GI food with a low GI food you are effectively lowering the effect on your blood sugar levels.
2. Some foods change their GI as they ripen. Bananas for instance start out as low GI and can be quite high when fully ripe.
3. Food processing can also affect GI. Generally more highly processed foods are easier to digest, and therefore their glucose gets absorbed into the bloodstream more quickly.
4. Cooking increases the GI of most foods.
5. Gluten free products tend to be higher GI, with a typical increase of 10 points over their gluten containing equivalent.
6. By including fats and proteins with your meals you effectively lower the effect of a meal on your blood sugar levels. Protein based foods are a particularly effective.                 

What are the best foods for blood sugar levels?

In general, most people need to eat fewer high carbohydrate foods and more foods containing fats and proteins. Let’s look at the different types of foods in turn.

1. Carbohydrate foods come in different forms. As mentioned above, highly processed foods are likely to contain carbohydrates that raise blood sugar quickly. Fruits and vegetables on the other hand generally contain plenty of water and fibre that reduce their effects on blood glucose. When it comes to wholegrain foods, these generally contain more fibre, and therefore are better for blood sugar. Wholemeal is more easy for the body to break down however, as it made from wholegrains that are then ground further. As such wholegrain breads such as granary have a fairly low GI of about 50, while wholemeal and white bread are fairly similar, both with a GI around 702. Pasta is the lowest GI of the main carb sources at 32-45. Pasta is low GI because it is produced from durum wheat a particularly “hard” type of wheat, which is harder for the body to digest. Rice is medium GI at 46-58, with bread 50-95 and potatoes 56-85 the highest GI. The wide variation with bread and potatoes represents how they are baked or cooked.
2. Fat containing foods almost always have a very small effect on blood sugar levels. This is generally because they contain no glucose, although watch out when you eat dairy produce as a lot of it contains lactose (milk sugar), which is 50% glucose. Fat is the slowest of the major nutrients to be digested, and this in itself lowers the GI of any meal containing it.
3. Protein containing foods seem to be the most effective at keeping blood sugar levels low and even. While protein can be converted into glucose in the body, this is only done when the body has a clear need for the glucose. Also the energy cost of converting it is high, so protein is unlikely to contribute to high blood sugar levels.
4. Alcohol is basically bad for blood sugar control. It can mess up the hormones that control blood glucose levels in the body. Notably the insulin that lowers blood glucose and glucagon that raises them can be affected. In the short term hypoglycaemia (low blood sugar) can occur after binge drinking, leading to some of the symptoms of hangover. Longer term chronic overuse of alcoholic drinks leads to raised blood sugar levels, some of whose symptoms include erectile dysfunction, fatigue, blurred vision and poor wound healing. 

Is there ever a good time to consume loads of carbohydrates?

Of course there are times when eating a load of carbohydrate is beneficial for health. This is when we are using glucose faster than we can replenish it. In this state any carbohydrates we consume are likely to be used, either to produce energy or to replenish our glycogen stores. Glycogen is our way of storing glucose in a condensed mass in the liver and muscle. So if you’ve just run 6 miles hard then you will be fine eating a bit more bread, rice or pasta than you would normally.

Beware, however of taking on sports drinks during training, and then loading up with carbohydrate afterwards. It is not a carte blanche situation where you can eat as many carbs as you like so long as you exercise. I’ve come across many sportspeople who take on the recommendations of sports drink companies to replenish themselves while exercising. These same athletes then eat high carbohydrate foods after finishing exercise, as they’ve been told that for the first hour after completion of exercise they won’t store any carbs as fat. The truth is, that once you’ve replenished yourself your carbs will get stored as fat. This situation will be quickly achieved if you consume sports drinks throughout low or medium intensity exercise.

So if we are exercising or recovering from exercise then carbohydrates can be added to our diet proportionately to the amount and intensity of our exercise. This also applies to concentrated mental tasks that also make use of plenty of blood sugar. An exam, or the nervous anticipation before an event such an exam, race or other event can use up enough carbs to increase our requirements for carbohydrates.

How do I find out the GI of the foods I eat? 

The following online sites is useful.

• http://www.glycemicindex.com/ is an Australian site that explains how GI is measured and allows you to search a database to find out the GI values of different foods.

References:

1. http://en.wikipedia.org/wiki/Insulin_index

2. http://www.weightlossresources.co.uk/diet/gi_diet/glycaemic_index_tables.htm

About the Author

Robin Dowswell is a Nutritional Therapist based near Milton Keynes, UK.

He has competed for Great Britain in Duathlon and Triathlon and is a specialist on the effects of nutrition on athletes.
See: http://www.drdobbin.co.ukhttp://www.drdobbin.co.uk for more articles covering sports nutrition, effective weight loss strategies and eating for various health conditions.
See: http://www.drdobbin.co.uk/Weight-control to access more information about weight control.

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Carbohydrate Addict’s No Cravings Cookbook $16.76 Low-carb diets have transformed the way America eats, but staying on them presents two common challenges—cravings and boredom. Drs. Rachael and Richard Heller, known for over twenty years as the Carbohydrate Addict’s doctors, have helped millions of people achieve weight-loss success in their low-carb diets. Now, developing two hundred exciting, all-new recipes, they present a one-of-a-kind cookbook that asks readers specifically what they’re hungry for. Organized by thorough lists of longings, from hot and spicy to cool and refreshing, The Satisfy-Your-Cravings Low-Carb Cookbook emphasizes on-the-spot satisfaction that will reinvigorate every low-carb dieter on any program. Each of these selections is truly low-carb, with six grams of carbohydrates or less per serving, and none of the recipes require special low-carb brand food, obscure ingredients, or sugar substitutes. Desperate for a real Italian dinner? Try Chicken Parmesan Romana. Hankering for heat? Flaming Shrimp Portobello is fiery and delicious. Craving crunch? Crisp and Crackly Cheese Crackers provide the right snap. Keeping readers motivated, the recipes in The Carbohydrate Addict’s No Cravings Cookbook address individual palates in an energizing new way. This is the ultimate cookbook for winning the fight against carbohydrate temptation, reaching and maintaining your ideal weight, and reviving the pure pleasure of eating.

Carbohydrate Addict’s Cookbook $19.96 With the low-carb diet craze exploding, here is the long-awaited cookbook from the bestselling authors and pioneers in low-carbohydrate research, Drs. Richard and Rachael Heller. This revolutionary cookbook makes eating well—and staying well—easier than ever with delicious, easy-to-make recipes that help readers break their addiction to carbohydrates and maximize their health, without skimping on taste.

The Low Gi Shoppers Guide to Gi Values 2012 By BrandMiller, Jennie/ FosterPowell, Kaye $13.25 Features uptodate comprehensive nutritional data, including glycemicindex values, for nearly 1,500 foods, in a book that includes shopping lists, tips for meal planning and dining out and additional information for those following glutenfree diets. Original. Author: BrandMiller, Jennie, Dr./ FosterPowell, Kaye/ Atkinson, Fiona (CON) Series Title: New Glucose Revolution Subtitle: The Authoritative Source of Glycemic Index Values for More Than 1,200 Foods Publication Date: 2012/01/03 Number of Pages: 264 Binding Type: Paperback Language: English Depth: 0.75 Width: 4.25 Height: 6.75

Now Foods Gluten Flour 1Lb $4.49 NOW Gluten Flour is derived from durum wheat. It is considerably higher in protein (70% protein) that most other gluten flours and is quite low in carbohydrates. It is useful in making low carbohydrate breads and is also suitable for making seitan, a vegetarian meat like substitute. NOW supplies a wide variety of unique natural foods including Jerusalem Artichoke Flour, Semolina, Arrowroot Powder, Tapioca Flour, Potato Flour and White Rice Flour. NOW also sells full lines of nuts, seeds, grains, milk powders, snacks and sweeteners along with a complete selection of vitamins, minerals, herbs and pure cosmetics. Serving Size: 1/4 cup dry (33g) Servings per container: 13 Other Ingredients: 100% Gluten Flour Warnings: None Disclaimers: None

GI Guide (Collins GEM) $2.99 Contains a clear introduction to GI diets and how they work. Cuts through the jargon associated with technical sounding terms such as glycemic index and loads. The food rater operates as in the Gem Calorie and Carb counters giving the GI rating as well as calories and carbs for hundreds of different foods. Provides tips and advice on how to use GI dieting most effectively and helps you maintain a healthy eating regime. There is also a useful guide to what to choose when eating at your favourite Chinese, Italian, Mexican, etc, restaurants.

Now Foods Carbo Gain 100% Complex Carbohydrate 2Lb $14.99 Carbo Gain is a 100% pure complex carbohydrate supplement derived from maltodextrin, an easily digestible blend of complex carbohydrates from corn starch. Maltodextrin contains “glucose polymers”, linked sugar compounds that are easy for the body to assimilate and use. Glucose polymers are metabolized as a slow, steady rate that can help to sustain energy levels during endurance-oriented workouts and/or athletic events and support weight gain. Carbo Gain contains virtually no protein, fat or fiber and is a convenient source of energy for active individuals.* Serving Size: 1/2 cup Servings per container: 18 Suggested Use: Mix 1/2 cup of Carbo Gain in each 16 oz of water or juice. Consume before, during and after intense exercise for best results. Double this recipe if engaging in prolonged exertion of 2 hours or more. Free of: salt, yeast, wheat, gluten, soy, milk or preservatives. Other Ingredients: 100% pure Maltodextrin from corn. Warnings: None Disclaimers: *This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.  

G.I. Diet $13.26 Why was this a #1 bestseller in Canada in 2002, currently with 74,00 copies in print? Because it is an easy-to-follow, easy-to-stick-to, truly healthy approach to eating that is based on the Glycemic Index, the original science behind The Zone Diet, but eliminates that diet’s complexity and tendency to leave dieters wanting more. If you can understand a traffic light, you can understand this diet–and lose weight permanently without feeling hungry, counting calories, or jeopardizing your health. If a food is in the green column, eat it. If it’s in the red column, avoid it. And if it’s in the yellow column, proceed with caution. Take bread for example. White bread, with its high G.I. number is red–because it’s so highly processed the body digest it quickly, resulting in a spike in blood sugar, a release of insulin, potential storage as fat, and a quick return of the hungry feeling. Low G.I. 100 stone-ground wholewheat bread is green–the body takes a while to digest it, with no spike in blood sugar and a much longer feeling of satiety. Green, yellow, red: It’s all here, with a full explanation of how the diet works, plus ratings for breakfast, lunch , and dinner, snacks, eating out or eating in. Includes some recipes, snack ideas, a shopping list, and tips on dining out.

Joslin Diabetes Healthy Carbohydrate Handbook $10.5 Created in conjunction with the world-famous Joslin Diabetes Center in Boston, this cookbook proves that people with diabetes can enjoy a low-fat, high-carbohydrate diet and get the nutrition they need to stay healthy and energetic. Providing necessary proteins in the form of beans, lentils, and tofu, and taking advantage of ingredients like herbs, spices, sauce reductions, onions and garlic, the recipes here are not only healthful, but varied and tasty.

Fast Balance Gi 90 Caps $25.2 Fast Balance GiFast Balance-G.I. is a fast acting formula that normalizes the G.I. tract when theres digestive upset from spicy foods, excessive alcohol, nervousness, tainted water, or loose stool.* A dietary supplement containing MOS (Mannon oligosaccharides), a special type of polysaccharide that binds unwanted materials, protecting the gut wall.* Fast Balance-G.I. is a unique combination of MOS and probiotics, formulated to maintain G.I. tract integrity, enhance naturally occurring beneficial bacteria and quickly normalize digestion.*.

Now Foods Instant Hot Cocoa (Low Fat) 1.5 lb $8.49 Description Low Fat USDA Organic Rich, Milk Chocolate Taste!! With a history that dates back to the 1500’s hot cocoa has come a long way. Over the years, this historic drink has made its mark on civilizations from all over the world. The earliest version was pioneered by the Aztecs, served cold, and much different than the beverage we enjoy today. In its most primitive days, roasted cocoa beans were added to a mixture of wine and crushed chili peppers. During the 18th century, European chocolate houses were becoming extremely popular. It was there that British locals began adding steamed milk to their chocolate, and drinking it as a dessert beverage. Shortly thereafter, cocoa powder was invented by the Dutch, making it easier to prepare the drink. Today, hot cocoa is enjoyed by people young and old, from every walk of life.Now Certified Organic Instant Hot Cocoa puts an organic twist on one of the world’s most time honored winter traditions. This delicious, all natural drink mix is Certified Organic by QAI, mixes instantly, and is perfect for any occasion. It has a rich, milk chocolate taste that we’re sure you’ll love! Suggested Use Add 2 tablespoons of Now Organic Hot Cocoa Mix to 6 oz. of hot water or low-fat milk, and mix completely. To enjoy as a refreshing “Chocolate Milk”, mix with cold water or low-fat milk. Supplement Facts Supplement Facts Serving Size: 2 Tablespoons (25 g) Servings Per Container: 27 Amount Per Serving % DV Calories 100 Calories from Fat 5 Total Fat 0.5 g 1% Saturated Fat 0 g 0% Trans Fat 0 g Cholesterol 0 mg 0% Sodium 110 mg 5% Potassium 140 mg 4% Total Carbohydrate 21 g 7% Dietary Fiber 1 g 4% Sugar 19 g Protein 2 g Vitamin A 0% Vitamin C 0% Calcium 6% Iron 4% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 mg 300 mg Sodium Less than 2,400 mg 2,400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g Protein 50 g 65 g Calories per gram: Fat 9, Carbohydrate 4, Protein 4 Other Ingredients Organic turbinado sugar, organic non-fat dry milk, organic natural cocoa powder, organic vanilla flavor, sea salt and xanthan gum. Contains no starch, yeast, wheat, gluten, corn, soy, egg, shellfish or preservatives. Warnings This product is sold by weight, not volume. Store in a cool, dry place.

The Ultimate Carbohydrate & Fat Gram Guide $6.96 If you want to eat healthier and make smarter choices when you shop, you’ll want to use this comprehensive guide to listings of nutritional facts for more than 7,000 popular foods. Written by a registered dietitian, it contains food listings for everything from fast-food chains to prepackaged foods.

The Carbohydrate Addict’s Healthy Heart Program $9.98 Too much insulin in your body can lead directly to heart disease, high blood pressure, diabetes, and excessive weight gain. The authors employ this breakthrough discovery in a new, easy-to-follow program to prevent and reverse heart disease. The Carbohydrate Addict’s Healthy Heart Program dramatically decreases or eliminates carbo cravings in less than a week by breaking insulin’s stranglehold on our bodies. Here are delicious low-carb recipes, Reward Meal recipes, helpful advice on over-the-counter remedies, stress reduction, and much, much more.

Now Foods Almond Flour 10oz $5.49 Description Natural, Unbleached Low-Carb Alternative NOW Natural Almond Flour is an unblanched, gluten-free flour that is an excellent low-carb substitute for other flours used in baking, either wholly or in part. This unique flour is not de-fatted, making it a good source of essential fatty acids that naturally occur in raw almonds.With Almond Flour, you can add color, texture, richness and flavor to your baked goods as well as everyday meals. Use to coat chicken, beef and fish for a delightful and low-glycemic departure from breadcrumbs and white flour.When substituting Almond Flour for other flours used in recipes, use roughly the same amount of Almond Flour, but reduce the amount of liquid slightly. As with most recipe substitutions, some experimentation may be necessary to obtain the best results.Supplement Facts Nutrition Facts Serving Size 1/4 cup (24 g) Servings Per Container 11 Amount Per Serving %DV* Calories 145 Calories from Fat 110 Total Fat 12 g 18% Saturated Fat 1 g 5% Trans Fat 0 g Cholesterol 0 mg 0% Potassium 175 mg 5% Total Carbohydrate 4 g 1% Dietary Fiber 3 g 12% Sugars 1 g Protein 5 g Vitamin A 0% Calcium 6% Vitamin C 0% Iron 6% * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. 2,000 Calorie 2,500 Calorie Total Fat Less than 65 g 80 g Sat. Fat Less than 20 g 25 g Cholesterol Less than 300 mg 300 mg Sodium Less than 2,400 mg 2,400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g Calories Per Gram: Fat 9 ? Carbohydrate 4 ? Protein 4 Other Ingredients 100% Natural Unblanched Almond Flour. Warnings Refrigeration Recommended.