Glycemic Index, GI What is the Glycemic Index? What is the Glycemic Index?
The glycemic index (GI) is a list of food containing carbohydrates. Those containing few unhealthy carbs, are low on the scale and those containing a lot of unhealthy carbs are high on the scale. If you eat a diet high in high GI carbs, then your blood sugar levels won’t remain stable, as these are digested quickly. This leads to a quick increase in blood sugar levels. On the other hand, if you eat foods low on the Glycaemic Index, then these are digested slowly during a longer period of time, and so blood sugar levels remain stable longer. Plus, you also feel fuller longer, you don’t get hunger pangs, and so this also supports weight loss.
Foods high on the glycaemic index are digested quickly and the blood sugar levels as are raised. This is neither helpful to your general well being nor weight loss. You should avoid or eat very few of these, especially when you are trying to lose weight.
Foods with a moderate glycaemic index are digested at a moderate rate.
Foods low on the glycaemic index are digested slowly and blood sugar levels remain stable longer. Combined with in moderation low GI foods, can also support weight loss. These are healthy and support weight loss, are excellent for diabetics and sportsmen
Examples of High GI Foods
syrups, such as rice syrup
potatoes (depending on how they’re cooked)
Examples of Medium GI Foods
Examples of Food with a Low Glycaemic Index
Porridge (made with skimmed milk or water)
skimmed milk and low fat or diet yogurt
low fat cheese
If you look at any glycaemic index table you’ll see that foods are rated on a scale of 1 to 100. These are approximate guidelines as many other scientific factors have to be taken into account when deciding where foods belong on the glycaemic index.
Low GI: 0 to 55
Medium GI: 56 to 70
High GI: 71 to 100
Of course, you can combine low, high and moderate GI carbs, so that you don’t eat more than you should.
Sample Low GI 7 Day Menu
Breakfast: porridge made with water, blueberries, seeds
Lunch: tofu and green salad
Dinner: Baked salmon steak and low GI vegetables
Breakfast: boiled egg with mushrooms on rye bread
Lunch: Mixed bean and green salad
Dinner: Lean chicken cooked in balsamic vinegar with low GI vegetables and buckwheat
Breakfast: low fat yogurt and an apple juice
Lunch: Grilled turkey salad
Dinner: Baked cod and steamed low GI vegetables
Breakfast: Toast with jam and an orange juice
Lunch: Chickpea and barley salad
Dinner: Baked lean turkey with steamed broccoli and kale
Breakfast: Ham omelette & an apple
Lunch: Low fat cheese toastie and a green salad
Dinner: Chicken and vegetable stir fry
Breakfast: Fresh mixed berry salad and low fat yogurt
Lunch: wholemeal pasta and ratatouille
Dinner: Seafood and green salad
Breakfast: sultan bran and skimmed milk
Lunch: Pilchards on toast with a side salad
Dinner: Grilled turkey with broccoli and pumpkin
If you’d like to lose weight then look no further. At AIQUM the nutrition and exercise plans are based on scientific research so that you can lose weight and keep it off, while staying healthy. Forget other diets, AIQUM Germany has already been tested and highly recommended by the German Consumer Association, the Organic Consumer Test, as well as German magazines like Fit For Fun, Shape, Menshealth and Tomorrow, amongst others.
Take a look at the before and after photos of some of our members and read their sensational success stories:Success lose weight stories
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