Top 10 Low GI Foods

One of the best ways to manage your appetite and weight and avoid the big highs lows in energy through the day is to include low glycaemic index (GI) foods in meals and snacks.

GI is the rate in which carbohydrate foods are digested into glucose and delivered into the blood stream. High GI foods (given a ranking above 70) are digested and enter the blood stream quickly. They cause a quick rise and then dramatic fall in blood sugar levels, often leaving us hungry and a bit grumpy shortly after.

Low GI foods (less than 55) however are digested and released into the blood stream at a slower rate, therefore sticking around and keeping us feeling satisfied for longer. It also means we’re likely to eat less through the day.

You’ll notice low GI foods are only foods that contain carbohydrates and are part of the five core food groups. So here are my top pick of low GI foods to add to meals and snacks to avoid spikes in blood sugar levels and help to curb your appetite.

1.     Apple (32)

2.     Black beans (20)

3.     Chickpeas (10)

4.     Cow’s milk, skim and whole (34)

5.     Dense wholegrain bread (35)

6.     Greek yoghurt, unsweetened (12)

7.     Grapefruit (25)

8.     Pearl barley (22)

9.     Sweet potato (46)

10. Wholemeal pasta (42)