Sweet Side of Life Part 2

By Renee Hughes • May 30th, 2011 • 5083 Views

Now that you’ve have a chance to digest the science behind the glycemic index (click to read Part 1), I hope you're ready for another generous serving. I’m always asked by the dietary do-gooders I know for tips on what to eat. My advice is to think of eating as the ultimate sport, with you as the primary player armed with knowledge and practice as your strategies of choice. This is especially true when it comes to the glycemic index, so put your game face on and get ready to play!

Let’s tackle the knowledge component first. I may be stating the obvious, but to eat a low GI diet, you must incorporate low GI starches, fruits, vegetables, and low fat dairy products into your meals regularly. It is generally recommended that you choose one low GI food per meal. This means substituting basmati rice for instant or choosing pumpernickel rather than traditional white bread. For all you spaghetti lovers, cook your pasta to firm (al dente) rather than soft as overcooking causes starch molecules to swell which increases its GI value. If pasta isn’t your thing, you may want to consider eating low GI grains such as barley and couscous or legumes like lentils and chickpeas.  

In case you’re concerned, please rest assured that eating a low GI diet does not mean you’ll constantly feel hungry. In fact, there are a few tricks you can use that will help you stay the course of the day without feeling famished. Many of you may know that protein – the stuff iron pumping athletes swear by – helps to keep you fuller longer. This is because protein slows the rate at which food empties from the stomach into the small intestine thereby releasing sugar into the bloodstream at an even pace. This slower rate means that you are more likely to feel satisfied throughout the day (thanks to steady blood sugar levels) and less likely to reach for that guilt inducing, after lunch pick-me-up. What many of you may not know is that dietary fat has a similar slowing effect in the body. Therefore, consuming low GI foods in conjunction with foods that are high in protein and contain a moderate amount of healthy, unsaturated fat will help reduce cravings while keeping you revved up and ready to tackle your day.

Surprisingly, acid content in foods may also help to manage your cravings...

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Location:  Mississauga, CA

Renee Hughes is a nutrition communications specialist currently living in Mississauga, Ontario. She holds a Master of Health Science in Nutrition Communication from Ryerson University in Toronto. Her research interests include eating disorders, body image, and...