Try the low glycaemic index (GI) dietary pattern

By Diarmuid Duggan

We have all seen or tried diets that eliminate or drastically reduce carbohydrate rich foods from our daily intake (keto, paleo diet).

However, there is good evidence to support the use of carbohydrate rich foods in our daily diet once we choose the right amounts and types.

Carbohydrates are a universal fuel for most organs and tissues in our bodies.

· They are the primary fuel source for our brain, red blood cells and a growing foetus

· They are the main source of energy for our muscles during strenuous exercise

· They are used for the structural components of cell walls

· They increase serotonin levels, elevate mood and keep energy levels stable

Traditionally the advice was to choose more wholegrain or high fibre varieties but because of manufacturing and processing this has led to lot of confusion on what’s best for us.

The glycaemic index (GI) is the scientifically proven way of ranking carbohydrates, like breads, breakfast cereals, rice, pasta, noodles, fruit, starchy vegetables, legumes, milk and yoghurt according to how they affect your blood glucose (sugar) levels.

Simply put, carbohydrates with a low GI (55 or less) will make your blood glucose rise slowly and fall gently over a longer time.

Carbohydrates with a high GI (70 or more) are digested and absorbed quickly causing your blood glucose levels to spike.

By choosing low GI carbohydrate rich foods you:

· Reduce insulin levels, which plays a role in fat metabolism

· Facilitate greater fat loss – low GI foods help burn more body fat and less muscle

· Promote satiety and delaying hunger due to a slower rate of digestion

· Reduce food cravings

Here are some quick tips to get you started:

Breakfast cereals:

Try replacing highly processed breakfast cereals with natural muesli or traditional porridge oats

(pinhead oatmeal has the lowest GI score of all porridge oats) or cereals that carry the GI symbol.

Be careful with instant porridge oats, they tend to be higher in GI than the less processed rolled oats

Breads and baked foods:

Aim to reduce bakery foods made primarily with white flour (e.g. white bread, scones, crumpets), choose grainy breads where you can see the grains, authentic sourdoughs or stoneground wholemeal options.

Peas, beans, and lentils:

Include legumes (beans, peas, lentils) in your meals two or three times a week, or more if you are a vegetarian. These tend to be moderate to low GI and can help replace or reduce your intake of other higher GI foods like potatoes, white rice.

If you want to know more about the science and research of low GI check out glycemicindex.com/about-gi.

If you would like recipes, sample meal plans, shopping lists and free fact sheets on the low GI dietary pattern check out gisymbol.com. Download the free starter kit on the site to get a clear, step-by-step guide to changing your GI intake for the better.

Diarmuid Duggan, BSc Sport & Exercise Science, PgDip in Nutritional Science, PgDip in Dietetics, Ma Cognitive & Behavioural Therapy.

Diarmuid is Dietetic Manager at the Bons Secours Hospital Cork