To many on a diet, the word ‘Carbohydrates’ tastes as bad as sucking on a lemon. It makes it even worse when your love ones are echoing the very same sentiments. The truth is, not all carbs are created equal. If you have done some reading before embarking on your diet, you would have come across terms like high and low Glycemic Index. If you want carbs in your diet then the low GI diet plan is for you.

The Glycemic Index. What is it?

First of all, the Glycemic Index (GI), measures the rate at which carbs break down in your digestive system to form glucose. So what is glucose? Glucose is a kind of ‘fuel’ which gives energy to your body for executing its important functions. To quote an analogy, Glucose for our body is like fuel for a car.

What is deemed High GI?

High GI foods can trigger a ‘Sugar Rush’. That sudden rush of energy after eating a lot of unhealthy food only to leave you feeling crappy later on. I am sure we all have experienced it before. Unless you are allergic to sugar.. It is a fact that a ’sugar rush’ is something not very healthy for you.

This would include foods like:

a) Weetabix

b) Corn chips

c) Potato chips (My achilles heel)

d) Waffles (Totally irresistible with ice cream)

e) Cornflakes

What is Low GI

Food that is good for you. Food that is low in GI releases glucose in a more controlled manner. This gives a great source of energy for you. Therefore it is also important that you should not banish fruits, veggies and beans from your diet.

Such foods would include:

a) Carrot juice

b) Multigrain bread

c) Yam

d) Bananas

e) Artichoke

So how can you incorporate the use of low and high GI foods in your diet?

1. Kick Off Your Day With LOW GI Food

Since young I’m sure you have heard countless times that what you have for breakfast is very important. Downing waffles or pancakes drowned in maple syrup will not make you feel like a million bucks after breakfast. Get a source of low GI carbs like oats or wholemeal bread.

2. Do Not Eat 3 Big Meals

By breaking up your usual 3 meals into smaller 5-6 portions, you will find your energy levels more lasting throughout the day. To many this may prove to be a pain for working adults. One way to address this is to prepare your food the night before at home. It also helps prevent the dreaded ‘Zzz Monster’ attack after a heavy lunch.

3. Start Introducing More Vegetable, Fruits, Beans And Nuts Into Your Meals

If you are someone that only consumes protein at every meal, you are missing out on a lot of vital minerals and vitamins. Not only are such foods low in GI, they help to prevent cancer and provide essential fatty acids.

4. Clean out Your Fridge

Time to start filling up your fridge with healthy stuff instead of chocolates and candy bars. Stick with a low GI diet plan long enough and you will start to take pleasure in a carrot stick over a mars bar.

5. Have the Glycemic Index Chart Close By

And i don’t mean putting it under the bonnet of your car. This list will come in handy when you are out grocery shopping or at a restaurant.

Advantages Of a Low GI Diet Plan

So what do we stand to gain from all the bean munching and yam baking? There are quite a few health benefits you can get from such a diet.

a) Lose and manage weight

b) Reduce risk of heart disease

c) Improve cholesterol levels

d) Reduce hunger pangs and keep you fuller

e) Better diabetes management

Striving to integrate a low GI diet plan into your way of life is not difficult. It takes some effort in the beginning to separate the good from the bad carbs. The one element of this diet which i found confusing was trying to determine the GI of the food I ate. Cooking at home was easy. Crunch time arrived when I had the restaurant menu in my hands. The steak with fries looks oh-so-good. But the low G.I. dude in me said go for the boring grilled chicken breast with an extra serving of broccoli.

There is no way i want to spend every meal munching on celery and chewing on lettuce. I still want to feast on my waffles and doughnuts. Just make sure that the majority of your meals and snacks comprise of Low GI food.

Trained as a dietitian and nutritionist, Kelly Kims has worked her way through hospitals and private clinics. She is an expert on nutritional therapy for weight loss, be it high protein to very low calorie liquid diets, Kims offers practical weight management techniques for overweight and obese individuals and even women seeking to regain their figure after pregnancy. As an accredited sports dietitian, Kims also educates fitness and sports professionals on performance nutrition. Together with her partner, she runs a one stop site that offers easy diets that work, exercise strategies and diet-friendly recipes.