What is GI or glycemic index?
Low GI foods, which cause your blood sugar levels to rise and fall slowly, may help you feel fuller for longer. This could help control your appetite and may be useful if you're trying to lose weight. However, not all foods with a low GI are healthy.
But, you can choose to have low GI fruits that are something that will help you lose weight and keep it off in the long run.
Inclusion of fruits in the diet?
Nutritionist Dr Rohini Patil says that fruits are a great way to get more nutrients like vitamins C and A, especially when one is on a healthy diet. “Low GI fruits can help reduce the impact of foods that contain fat and sugar, can help you maintain a healthy lifestyle, and are an effective way to help reduce your body's insulin production, making it easier for fatty acids to be converted into energy and stored as body fat,” says Dr Patil.
“You will have more energy, be more focused and have better cognitive performance. Your daily life could be simple and natural without any side effects. You might also find it easier to lose some extra weight again,” she adds.
Low GI fruits are high in fibre but have low amounts of sugar and carbohydrates. They can benefit your health by having an effect on your blood sugar levels and stabilising the mood. One of the reasons why diets fail is because people give up without any results. Low GI fruits activate your metabolism and promote weight loss by burning calories instead of storing them. The great thing about low GI fruits is that they are not only tasty but also a great source of antioxidants, vitamins and minerals.
Fruits with low GI
Pear
Plum
Strawberry
Apple
Orange
Blueberry
Peach
Cherry
Blackberry
Watermelon
Kiwi.
The glycemic index (GI) ranks carbohydrate-containing foods according to how quickly they affect blood sugar levels. High GI foods cause a rapid increase in blood sugar and include white bread, white rice, potatoes, and sweets.
Low GI foods are digested more slowly and gradually raise blood sugar; they include some fruits and vegetables such as apples, oranges, broccoli, and leafy greens, pulses such as chickpeas, lentils, and kidney beans, and whole grains such as brown rice and oats. Meat, poultry, and fish do not have a GI rating because they do not contain carbohydrates.
Observational studies have previously indicated that high GI diets are associated with increased risks of cardiovascular disease2 and type 2 diabetes.3 This randomized controlled study assessed the potential benefit of a low GI diet on body mass index (BMI), waist circumference, hip circumference, and waist-to-hip ratio in patients with coronary artery disease.
Between 2016 and 2019, the study randomly allocated 160 patients aged 38 to 76 years old to three months of either a low GI diet or routine diet. Both groups continued to receive standard therapies for coronary artery disease. Patients in the low GI group were advised to consume low GI foods and exclude high GI foods while continuing their usual consumption of protein and fat.
The routine diet group was advised to consume the recommended diet for coronary artery disease which limits fat and some proteins such as whole milk, cheese, meat, egg yolks, and fried foods. Dietary adherence was assessed with a food frequency questionnaire. Anthropometric indices were measured at baseline and three months.
The average age of participants was 58 years and 52 per cent were women. Anthropometric indices were similar between groups at baseline. At three months, all body measurements had decreased within both groups compared to baseline but the changes were only significant in the low GI group.
When the researchers compared changes from baseline to study completion between groups, the low GI diet led to significant reductions in BMI and waist circumference. BMI declined by 4.2 kg/m2 in the low GI group compared to 1.4 kg/m2 in the routine diet group. Waist circumference decreased by 9 cm in the low GI group compared with 3.3 cm in the routine diet group. There was no significant difference between groups for hip circumference and waist-to-hip ratio.
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