TAGS
Glycaemic Index
Cathy has been successfully using the G.I. method with a range of clients for over four years with impressive results. Clients have lost up to five stone in weight over a period of nine months. The G.I. method is less of a diet than a lifestyle change, switching to healthy foods and away from processed foods.
The glycaemic index (G.I.) method is a way of measuring blood sugar levels with respect to carbohydrate consumption. Foods containing carbohydrates are measured on a scale of 1 to 100, giving each food its own glycaemic index value. The G.I. not only measures increases in the blood sugar level, but also how quickly, following the consumption of various foods it takes to do so.
If someone needs to raise their blood sugar quickly, such as an athlete running a race, they would want to consume foods with a high glycaemic index. For most people, foods with a low Glycaemic Index are the best choice in keeping blood sugar levels consistent over long periods of time. Foods with a high glycaemic index rating are those that fill you up quickly, give a fast burst of energy, but then leave you feeling hungry and lethargic a short time later.
Being full for longer as well as continuous energy for longer periods. Foods such as fruits, vegetables and whole grains belong to this category. The glycaemic index is an important tool used in treating people with diabetes and in weight loss programmes. Because a food with a low glycaemic index rating makes you feel full longer and stay satisfied longer, you are less likely to overeat.
The following books provides more comprehensive information in terms of G.I. ratings for a range of foods, eating plans and recipes. The G.I. Diet by Rick Gallop published by Virgin Books (2004) The Food Doctor Everyday Diet by Ian Marber and published by Dorling Kindersley Books (2005) The Low GI Diet by Professor Jennie Brand-Miller & Kay Foster-Powell with Joanna McMillan-Price published by Hodder Mobius (2004).
Breakfast Porridge Certain granolas (less than 7g of sugar per 100g) Fresh fruit salad – berries of all descriptions with greek yogurt (2 tbsp) Eggs (any way except fried) Baked beans Spelt or granary bread (1 slice) Peanut butter (especially crunchy ones) Smoothies (see one of my favourite recipes below)
Mid morning snacks
This is a huge area where it can all go wrong. Eating too many and too much fruit. Eat more raw veg and 2 tablespoons of hummus, guacamole or salsa. Watch the fruit you eat, bananas are high G.I., except when they are barely ripened. Berries are a great way of snacking. You can eat up to half a punnet per day. Kiwis, plums, mango, apples, and pears are all good. But if you are trying to lose weight, only two pieces a day.
Nuts and seeds – my preference is seeds. Nuts are very nutritious and high in calories versus seeds. Also, it can be hard to restrain yourself once you open the packet of nuts.
Try sprinkling chilli powder on pumpkin seeds and bake in the oven. The perfect movie munch. Or homemade popcorn, sprinkle with chilli instead of salt.
1 carrot, sliced, and a teaspoon of hummus Celery or any raw veg, with a teaspoon of hummus Half a portion of berries with 6-8 cashews 4 – 6 Brazil nuts 8 – 10 monkey nuts Two oatcakes and a nut butter spread, or cream cheese.
Lunch It’s probably the hardest thing to arrange if you can only think of a sandwich. Remember, bread is a tricky one. The list below suggests a better bread to use if you must eat it!
I’d rather recommend salads and soups for lunch with 2-3 oatcakes.
If you are trying to lose weight, watch the sandwiches. You need to have a very active job to work off the huge sambos they give at the deli counter.
Arrange your fridge, with chopped lettuce, tomatoes and red onion in a box, to which you can add avocado (1/2 a day), chicken breast, prawns (4-6 king), smoked salmon, fresh salmon, boiled egg, or cottage, feta or goat’s cheese. Keep fresh beetroot separate and add at the end. Sprinkle with sesame or pumpkin seeds for a bit of crunch.
Dressings Make your own with natural yogurt, 2 tsp Balsamic vinegar, and 1 tsp Dijon mustard. Whip it up and drizzle over.
Soups Any homemade vegetable soup, for example, or any soup that doesn’t contain carrots or potato (both of these become high G.I. when cooked)
Dinner Keep it simple, all fish, especially oily ones, turkey, chicken, steak, meatballs in tomato sauce. Add spices and chilli for flavour instead of high calorie sauces.
Cod in pesto, cheat’s lasagne (aubergine instead of pasta), turkey korma, chicken curry, chilli con carne, steak and salad, fish pie with dill or shepherd’s pie with sweet potato.
Sweet potatoes instead of mashed, 3-4 small baby boiled potatoes, 40g (50g for males or pregnant ladies) portion of rice or pasta, can be added to any main course.
Breakfast
250mls of fruit smoothie. made with low fat yoghurt and pure apple juice
Mid morning
2 tablespoons of hummus and a raw carrot
Lunch
Smoked salmon, with rocket, cucumber, red onion and cherry tomatoes. 3 slices of salmon
Afternoon snack
Apple
Dinner
6 meatballs in tomato and herb sauce, 30 g of wholemeal pasta
.
