Low GI kick-start diet

---

You can kick-start your weight loss by simply shopping smarter with this scientifically proven way of fighting the flab.

GI stands for glycemic index, foods scientifically proven to make you feel fuller for longer.

Kaye Foster-Powell is the senior dietician at Wentworth Area Diabetes Service and co-author of the New Glucose Revolution series.

"Low GI foods take longer to digest so they'll sit in your stomach for longer giving you a feeling of fullness," Ms Foster-Powell said.

"Many studies show if you eat a high GI diet your more likely to get diabetes and more likely to get heart disease," she added.

Low GI foods have two important advantages for people trying to lose weight:

• They fill you up and keep you satisfied for longer than their high GI counterparts.
• They reduce insulin levels and help you burn more body fat and less muscle, so that your metabolic rate is higher.

The glycemic index, or GI, is simply a numerical way of describing how much the carbohydrates in individual foods affect blood glucose levels (glycemia).

The GI ranks foods from 0 to 100.

Foods with a high GI value contain carbohydrates that cause a dramatic rise in blood glucose levels, while foods with a low GI value contain carbohydrates with much less impact.

[Related story: Bread for success]

Low GI foods
All vegetables
Low fat dairy products
Grainy bread

Medium GI foods
Honey
Basmati rice
Muesli

High GI foods
Keep these to an absolute minimum
White bread
Short grain white rice
Highly processed food

At the Sydney University Glycemic Index Research Service, GI levels of foods available for human consumption are assessed and ranked.

The tests are carried out on humans. Thirty minutes after eating various foods the scientists at the university are able to get a reading of the GI level of the food by reading your blood sugar levels.

Too much glucose in your bloodstream can cause damage to your body.

Sydney University Glycemic Index Research Service: www.glycemicindex.com

To order New Glucose Revolution books go to the website: www.dymocks.com.au

Nutrition Australia: www.nutritionaustralia.org

Disclaimer
The information on seven.com.au/todaytonight is made available for information purposes only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Also, the accuracy, currency and completeness of the information is not guaranteed. The Seven Network does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information.