Glycaemic index diets rank carbohydrates based on their ability to affect blood glucose (sugar) levels. These diets generally consider foods high in carbohydrates, such as bread, sugar, and pasta, as bad and low carbohydrate foods, such as meat, fish, and dairy products, as good.
Origins
Low-glycaemic diets concepts were first developed in the 1960s and were originally designed for individuals with diabetes. At that time, the prevailing medical attitude was that a diet emphasizing well-balanced foods while paying special attention to carbohydrates (carbs) and avoiding carbohydrate-rich foods, helped to control blood sugar and insulin levels. This came after a number of medical studies linked eating foods high in carbohydrates with elevated blood glucose levels in diabetics. In the 1980s, researchers developed the glycaemic index (GI).
What is the Glycaemic Index?
The Glycaemic Index is a rating system for foods where any type of carbohydrate has a numerical value assigned to it based on its components and how each food affects the body’s sugar levels. Basically, as food breaks down in our digestive system, many of the food’s components, like sugar or vitamins and minerals are absorbed into our blood stream and immediately affect our system. Foods that break down quickly and have high glucose or sugar levels will give us a “spiked” feeling of energy and euphoria. This feeling is commonly referred to as a “sugar high”. This food type has a high GI. Other foods break down more slowly and release their sugars, starches and nutrients over a longer period of time, which avoids any sudden increases to our sugar levels and keeps our insulin levels low. This would be a low GI food.
How is the Glycaemic Index in Foods Determined?
The Glycaemic Index uses pure glucose (or in some cases, white bread) as its control food and rates all other carbohydrates in relation to it. The control food or standard, either the glucose or the white bread, is given a rating of “100” and all other foods are tested as to how they affect a person’s blood sugar, insulin and lipid levels compared to the standard.
Preventing Diabetes Through Glycaemic Index
For those who are prone to diabetes, a change in diet is the best way to prevent or slow its onset. That means the consumption of carbohydrates that have a low glycaemic index so that less sugar is being stored in the bloodstream. Aside from those who have diabetes in their families, another risk factor is a woman who develops diabetes during pregnancy. Even if no one in your family has ever had the disease, if you develop it during pregnancy, chances are higher than normal that you will develop it later in life. The transition to a healthier way of eating and a switch to low glycaemic index carbohydrates can either prevent or delay the onset. After all, you will be gaining more energy and losing sugar from your bloodstream, so it is reasonable to assume that diabetes will be delayed and even prevented. We should understand that it isn’t only cakes, cookies and candy desserts that contain sugars and raise our blood sugar to dangerous levels. Any food that is considered a carbohydrate is made up of starches and sugars. Foods that we would never imagine being 'sweet' are full of glucose, dextrose or sucrose. Foods like baked potatoes, pretzels, beets and even some lean meats can raise the blood sugar levels very high, which then forces our body’s insulin levels to spike, as well. Excessive eating of High Glycaemic and High Insulin Index foods is a major cause that leads to the failure of the insulin response. It is vitally important not to overwork the intricate workings of our bodies. In order to remain healthy in our later years, lifestyle changes are needed that include changing the way we eat. Even if you think you are eating healthy foods, look at what you are eating in the way or carbohydrates. If you are eating white bread, white flour, white rice, potatoes, and cereals that are not in the oat, bran, or barley group, you are eating carbohydrates that have a high glycaemic index. That doesn’t mean you are going to be able to eliminate all of the carbohydrates that have a high glycaemic index, but the goal is to reduce them so that less sugar is going into the blood stream and more is being utilized and turned into energy. The body needs the energy for your to feel rested after a good night’s sleep, but you want to consume the slow burning energy rather than the quick energy that is derived from sugar products such as candy, cakes, and other sweets.
High Fibre Foods
High fibre foods are scientifically proven to reduce the risk of heart disease and diabetes. It also helps to avoid constipation and diverticulitis but despite what many people think, fibre cannot help prevent colon cancer. Food high in fibre is mostly found in whole foods like grains, fruits, vegetables, beans and legumes. A fibre rich diet helps protect against chronic diseases.
What is Fibre? Fibre is actually a carbohydrate that cannot be digested. It comes from the cell walls of plants. There are two types of fibre. Soluble Fibre dissolves in water to form a gel-like substance. It has been proven to lower blood cholesterol and even blood glucose levels guarding against diabetes and heart disease. Some high soluble fibre foods are oats, peas, beans, apples, citrus fruit, Nuts, seeds, lentils, blueberries, and strawberries.
Insoluble Fibre promotes the movement of material through your intestinal tract. It bulks up stool and keeps you regular. It benefits those with irregular stools and constipation. Some high insoluble fibre foods are whole wheat, grains, nuts, celery, cucumbers, zucchini and carrots.
Benefits of Fibre:
- Helps You Lose Weight. High fibre foods are low calorie. This gives you fewer calories in the same volume of food.
- Slows digestion. (Protecting against Type II Diabetes)
- Regulate bowel movements. (Detoxify and empty the intestines)
- Increase Satiety. They keep you feeling "fuller longer". (Reducing calorie intake)
- Protect Against Chronic Disease. Lowering the risk of heart disease, cancer, gall stones, kidney stones, and diverticulitis.
- Prevents constipation. Food high in fibre adds bulk to your stool making it easier to pass.
How Much Fibre Do I Need?
Men over 50: 30 grams
Men under 50: 38 grams
Women over 50: 21 grams
Women under 50: 25 grams
We on average eat less than half of the recommended allowance of fibre each day. The majority of food we eat is depleted in nutrients and fibre, and our fast paced lives force us to eat on the run.
Fibre Tips
- Understand Labels: Now that you know how much fibre you need per day you can start reading the fibre content to get a good idea how much you're getting. At a glance remember: By law if a product claims to be an "excellent source of fibre" it has to have at least 5 grams of fibre per serving.
- Fruit Snacks: I'm talking about REAL fruit as a healthy snack. For added fibre leave the skin on as it's a great source of insoluble fibre.
- High Fibre Cereal: There are a lot of cereals that boast about their fibre content. Read the labels and weed out the ones with unhealthy amounts of sugar.
- Whole Grain Bread; Look for whole grain option. It's not a fad and it has multiple health benefits including higher fibre content.
- Healthy Toppings: Get in the habit of topping your cereals with fresh fruit. It also adds beneficial vitamins and minerals along with a healthy portion of fibre. Raspberries, pears, and apples are particularly good.
- Eat More Beans And Peas: A cup of split peas have 16 grams of fibre! A cup of kidney beans tout 13 grams. That's huge considering a whole apple is only 4 grams. Beans are your friend.
- Eat Raw Vegetables: Cooking diminishes the fibre content. Try a raw veggie dip platter instead of cooking them. Dip them in hummus for an added fibre kick.
- Oatmeal cookies are better for you than chocolate chip. Throw in some raising and even walnuts for a tasty high fibre treat.
- Corn Tortillas: Corn Tortillas have 50% more fibre than flour tortillas.
The use of herbal remedies, including the herb basil (sweet basil). Basil is an effective remedy for various ailments, and this natural holistic approach to health is becoming more and more popular, but should NOT replace conventional medicine or prescription drugs.
As a natural remedy basil is used for the following;
- Rub crushed leaves on your temples to relieve headaches.
- Pour boiling water over basil leaves for a pain-relieving foot-bath.
- lowering blood pressure
- antispasmodic
- easing tension
- general detoxifier
- cleansing the blood
- lowering blood sugar levels
- lowering stress levels
- anti-inflammatory
- lowering cholesterol
- as an "adaptogen"( An adaptogen is an herb that increases the body's ability to adapt to stress)
Pour a cup of boiling water over ½ a cup of leaves, let it stand for 5 minutes, strain it, and drink it.
You could sweeten your health drink with honey, should you so require, and a dash of fresh lemon juice may also enhance the taste.
General warning when using herbal infusions
- Only use the herbal material if you are 100% sure that it really the herb in question.
- If you are ill or have any health concerns, consult your health practitioner.
- Do not continuously drink the same infusion.
- At maximum use for 10 days and then skip 5 days.
- Only have one cup of herbal infusion per day, except during acute periods - such as when you have a cold or flu, you can then have it three times a day, but for a maximum of 4 days.
- When you use a basil remedy, be aware that it can be extremely powerful, and should you have any side effects when taking these infusions, immediately stop using the herb and consult your health practitioner right away.
Scientific Research
Mayo Clinic found that high fibre foods "Provides health benefits such as lowering your risk for diabetes and heart disease." An essential part of a healthy diet. http://www.mayoclinic.com/health/fiber/NU00033
Harvard University School of Nutrition goes further stating that "Fibre appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation." Fibre: Start Roughing it! http://www.hsph.harvard.edu/nutritionsource/what-should-you- eat
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