Evaluation of Diet Trends:
I always get a little concerned when I hear people say they are on a DIET.   My motto is – if you see it as a DIET it won’t last. However the concept of the GI (Glycemic Index) diet is interesting- and it might work. Why? Simple- because it is “liveable” and very similar to Canada’s Food Guide to Health Eating (if you remember to choose whole grains more often).

So what is the Glycemic Index? It is a rating of specific foods based on how fast the body breaks them down into energy (or blood sugar).  Therefore carbohydrates can be divided up into 2 groups – Good carbs, that have a low GI, meaning they are digested slowly and bad carbs that are easily digested and spike our blood sugars.
 
For example: White bread with a high GI is compared to stone ground whole wheat bread with a relatively low GI. Since the white bread is highly processed, it will be quickly broken down by the body into sugar and enter your blood stream. On the other hand if you eat the whole grain bread, the body has to work harder to get the energy – therefore the sugar enters your blood stream slowly.

What are the benefits of following a low GI diet?

  • Helps control hunger - which will assist with weight loss.
    • Something to think about:
      Imagine eating two pieces of candy with the same calorie content as one slice of whole grain bread (serving size= 1 small handful).  The candy is high GI- quickly digested, and will leave you feeling hungry shortly after eating. However the whole grain bread is low GI –taking longer to digest – leaving you feeling full.
  • Diabetics can use the concept to help control their blood sugar levels. Controlling blood sugars can help to reduce risk factors associated with Diabetes. For specifics on the Glycemic Index and Diabetes talk to your health care provider.
  • The low GI diet includes lots of whole grains that are high in fibre this will help lower cholesterol and reduce the risk for chronic disease.

Things that affect the GI rating of foods:

  • How it is prepared- for example: over cooked pasta has higher GI rating then pasta cooked “al dente”.
  • Watch added sugars! They will raise the GI content of foods.
  • Meal or snack combinations. Fats and proteins will lower the GI rating of foods.  For example peanut butter with bread – this will lower the GI of the bread.

What are the “rules” of a GI diet? It is quite simple; choose whole grains and lots of vegetables, low fat dairy and lean meats and alternatives like legumes and limit your intake of processed foods and sugars.

 

One problem with the GI diet is that it reduces the intake of fruits (because the have a higher GI rating).  This is not good because fruits, like vegetables, offer lots of healthy nutrients and dietary fibre that we need to be healthy.  Make sure to balance your diet and feel free to combine your intake of vegetables with fruit. Aim for a minimum of 6 vegetable and/or fruit servings per day.

Other healthy eating tips to manage you blood sugars and your appetite:

  • Eat at regular intervals – about every 3-4 hours.
  • Use moderation with the amount of sugars and sweets in your diet.
  • Choose a variety of foods!

Final evaluation: Remember it is the total number of calories that count.  This diet is a great guide to eating healthier but remember everything fits (in moderation) in a healthy diet. Make small changes which you can live with! This will prevent gaining your weight back and more – that is the typical result of a DIE-T.

Sources:
Canadian Diabetes Association :
 http://diabetes.ca/Section_About/glycemic.asp
The GI Symbol :
http://www.gisymbol.com.au/pages/index.asp

Jennifer Belliveau
Dietetic Intern
Personal Fitness Coach



Jennifer Belliveau
BScAHN ’06, PTS, RTL
Dietetic Intern & Personal Fitness Coach