HOW TO GO FOR LOW GLYCEMIC INDEX FOODS
Going for low glycemic index food is easy!
It is all about healthy choices.
Step 1: Swap high GI foods for low GI foods. Look out for the GI Symbol on foods in your supermarket.
Step 2: One serving of a low GI carbohydrate food at each meal should be had, along with low GI snacks.
Step 3: Serving sizes should be checked for. Having too much food, be it a healthy choice, not necessarily be good for you.
Swap it!
Go for these simple swaps options:
| Meal | High | Low |
| Breakfast | Flaked corn, wheat or puffed rice cereals | Regular porridge, natural muesli and cereals with the GI Symbol |
| Lunch | Fluffy-white breads | Wholegrain bread |
| Dinner | Jasmine rice | Low GI White rice/Brown rice |
Want to know more? Follow our top tips.
1. The ideal meal: Try for half vegetables/salad, some quarter lean protein along with quarter low GI carbohydrate.
Vegetables/salad – Try at least five serves of vegetables daily, preferably with three or more different colours.
Protein – Good sources of protein include lean meat, skinless chicken, fish, seafood, eggs, milk, yoghurt, cheese or paneer, legumes or tofu.
Lower GI carbs – Go for pasta (cooked al dente), low GI white rice, pearl cous cous, soba noodles or may be quinoa.
2. Swap those spuds: If you like potatoes and can’t bear the thought of giving them up, you don’t have to – simply switch to a low GI potato such as Carisma™. Different option when making potato mash is to replace half the potato with cannellini beans, or swap it with other lower GI options like sweet potatoes.
4. Get a good start: Swap highly processed breakfast cereals with natural muesli or traditional porridge oats or cereals that carry the GI Symbol.
5. Love legumes: Go for legumes like beans, lentils and chickpeas in your meals atleast two or three times a week or even more often if you are a vegetarian.
6. It’s all about combinations: You don’t need to completely give u high GI options – the trick is to combine them with low GI alternatives to achieve an average GI. Additionally, certain acids help to reduce the GI of certain foods. Try vinegars on salads or yoghurt on cereal and lemon juice on vegetables.
7. Smart Snacking: Go for fresh fruit, dried fruit, nuts and yoghurt, when it comes to snacking. Refined flour products like cookies, crackers and biscuits should be avoided.
8. Wonderful Water: Water should be your first choice. Limit sugary drinks and drink no more than one to two glasses of alcohol a day.
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