Low Glycemic Index Living... Healthy Living

Living Low GI and Why it's Important

Choosing Low GI foods that manage blood sugar levels lead to:

Disease Prevention

  • Type 2 Diabetes

  • Heart Disease

  • Stroke

Weight Loss & Maintenance

  • Manages hunger by keeping you fuller longer

  • Decreases insulin levels to help burn fat

  • Keeps metabolic rate up

Sustained Energy

  • Avoids the “spike and crash”

  • Sustains energy level

  • Provides satiety

Food Tips for Living Low GI

Living Low GI and following a Low GI Diet can be easy!  Get started with these simple food tips.

Compilation provided by Harvard Health Publication, British Medical Journal and Glycemic Index Foundation

VEGGIES 

Non-starchy vegetables like leafy greens, lettuce, spinach broccoli, onion, zucchini and peppers have a very low GI and provide your body with essential nutrients, fiber and antioxidants.  

FRUIT

Berry have the lowest GI of all fruits and are packed with antioxidants.  Most other fruits particularly apples, oranges, pears, peaches, plums, kiwis also have a low GI. Tropical fruits, such as pineapple, melon, mango and bananas have medium to high GI. 

LEGUMES

Dried and canned beans, lentils & chickpeas are all low GI and nutrient rich along with providing good levels of protein and fiber. Legumes are also ‘prebiotics’. This means that they provide food for our gut bacteria and keep our digestive systems healthy.

NUTS & SEEDS

Nuts and seeds like almonds, walnuts, flaxseeds and chia are filled with vitamins, minerals, healthy fats and plant protein.  A great addition to any meal or an excellent snack to keep you fuelled throughout the day.

WHOLE GRAINS

Whole and ancient grains like steel cut oats, whole wheat pastas, brown rice, sprouted grain breads are naturally low GI and a good source of complex carbohydrates.  White flour based foods have a high GI and should be eaten in moderation.  For all the white pasta lovers out there - now you can enjoy white flour based pastas while maintaining a Low GI diet with Holista Pasta.

PROTEIN

Proteins have no carbohydrates that also make them zero GI food.  Choose lean proteins such a fish and seafood for omegas, nutrient rich eggs, chicken and lean meats for iron.  

DAIRY

Most dairy products including milk and yogurt are low GI and an important source of protein and calcium. Many yogurts are probiotic contributing to gut health and many other health benefits.  For alternative dairy products select calcium enriched almond or soy milks rather than higher GI Rice milks.  

HEALTHY OILS AND FATS  

Choose healthy fats such as olive oil, nuts and avocados to provide your body with the healthy fats it needs while bringing down the GI of your meal.  Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.