Everybody is in search of sustained energy, yet one hears people complain every day of always feeling tired, having no energy and of chronic fatigue. Eating a low-fat diet and learning how to use the Glycaemic Index (GI), can give one an endless supply of energy.
Carbohydrate is the body's source of fuel and, if you consume the right type at the proper time, you should have sustained energy, instead of feeling hyped up at some times and under the carpet at other times. Eating the low-fat, low-GI way will keep blood-glucose levels even, resulting in feeling great all the time.
Traditionally, it was assumed that complex Carbohydrates or Starches, such as Potatoes, Mealie Meal and Bread, were digested and absorbed slowly, resulting in only slight rises in blood-glucose levels. Simple sugars, on the other hand, were believed to be digested and absorbed quickly, producing a large and rapid rise in blood-glucose.
We now know that these assumptions were incorrect, and that the general public, as well as diabetics, no longer need to avoid sugar, provided they use it correctly. In fact, we know that table sugar has a slightly more favourable effect on the blood-glucose of normal and diabetic individuals than do potatoes, bread and a few other Starches, if used alone.
WHAT IS THE GLYCEMIC INDEX?
The Glycaemic Index (GI) Factor was developed, whereby foods are ranked on a scale of 0-100, according to their actual effect on blood-glucose levels. Glucose is taken as 100, since it causes the greatest and most rapid rise in blood-glucose levels, and all other foods are rated in comparison to Glucose.
Using the Glycaemic Index (GI) concept, Diabetics, low blood-sugar (Hypoglycaemic) sufferers, children with Attention-Deficit Hyperactivity Disorder (ADHD) and Sportsmen, can all optimise their blood-glucose control.
By using the GI Concept in combination with low-fat eating, both triglycerides and blood pressure can be lowered and HDL-Cholesterol (the "good" cholesterol) can be increased. For those wanting to lose weight, the increased satiety - and the fact that less insulin (a fat storer) is secreted by a low-GI diet - results in better fat loss.
Even people suffering from Cancer, Gout and Irritable Bowel Syndrome can benefit from a low-fat diet. Foods with a low GI release glucose slowly and steadily into the bloodstream and do not over-stimulate insulin secretion. High insulin levels are implicated in many of the diseases of our modern lifestyle, such as high blood pressure, high cholesterol, high triglycerides, diabetes, hypoglycaemia, obesity and coronary heart disease (CHD).
The GI of a food represents its blood-glucose raising potential. Caring Candies hard-boiled candies have a GI of only 9.
HIGH FIBRE CEREALS:
Bokomo Fibre Plus, Bokomo Bran Flakes, Kelloggs Hi-Fibre Bran, Pick’n Pay Shredded Bran, Kelloggs Fruitful All Bran, Pronutro, wholewheat, Apple Bake, Pronutro, Wholewheat, Original
Bokomo, Spar Brand, Pick’n Pay, Rolled oats, Jungle Oat Bran
PASTA’S (durum wheat):
Fattis & Monis spaghetti and macaroni, Fattis & Monis pasta shapes, Fineform lasagne sheets and tagliatelle, Pick ‘n Pay Choice pasta’s
Old Mill Stream Brown Rice, Tastic White Rice, Tastic Basmati Rice, Veetee’s Basmati Rice
WHEAT RICE / PEARLED WHEAT:
Lion Stampkoring / Wheat Rice, Crossbow Stampkoring / pearled wheat
Lion brown lentils, Crossbow whole lentils, Imbo whole lentils, Imbo Split Lentils, Lion Split lentils, Crossbow Split lentils, Tiger 4-in-1 Soup Mix
Lion pearled barley, Crossbow pearled barley, Imbo pearl barley
All brands of dry beans, and all varieties, Crossbow, Lion, Imbo, Mayfair, Rhodes, Gold Crest, Pick’n Pay Choice Brand, Sunkist, Marina, Farmgirl, Gold Dish, Koo, All Gold, Four in one soup mix, Tiger Split Peas
Natures Harvest Brown Seed Loaf, Astoria rye breads, Uncle Salie’s homemade brown seedloaf, Old Cape Seedlaof, Duens Seedloaf, FineForm Brown Bread
Provita original & multigrain
LOW FAT/FAT-FREE FRUIT YOGHURTS - Clover Danone, Dairybelle, Parmalat, Gero, Pick’nPay Choice, Spar
BUTTERMILK - Bonnita low fat, Dairybelle
CHEESES - Lichten Blanc (Clover), Dairybelle In Shape lower fat cheddar (23%fat), Elite Edam (24.5%fat), Simonsberg Mozzarella (25.6%fat)
LOW FAT COTTAGE CHEESES - Dairybelle, Lancewood, Parmalat, In Shape, Clover
FETA CHEESES - Pick’nPay Choice Danish Style (14%fat), Simonsberg 33%reduced fat (18.7%fat), Pick’nPay Traditional (22%fat), Clover Traditional (28.5%fat), Simonsberg (29%fat), Dairybelle Original (33%fat)
ICE CREAMS - Dialite, Country Fresh Lite range
MILKS - Low fat milk (2%fat), Skim/fat free milk, Nestle Ideal Low Fat Evaporated milk, Bonnita Low Fat Buttermilk
LOW FAT MAYONNAISE / SALAD CREAMS - Nola Lite reduced oil dressing (7.6%fat), Trim low oil dressing (10.5%fat)
Weighless low oil dressing (10%fat), Nola Slim-a-naise (12%fat), Figure (12%fat), Pick’nPay low oil salad cream , 15%fat), Kraft Miracle Whip Light (18%fat), Crosse & Blackwell mayonnaise light (26%fat), Hellmann’s Light (31%fat), Kraft Real Mayonnaise Light (34.6%fat), Woolworths low fat salad cream
Ceres Apple, Cranberry and Kiwi, Secrets of the Valley, Mysteries of the Mountain, Whispers of Summer
Liquifruit Apple, Apricot, Breakfast Punch, Mango-orange, Passion Power, Peach-orange, Tangerine Teaser
Naturlite jams, FineForm apricot jam, Fineform Seville orange marmalade
Olive oil, cold pressed, Canola oil (Epic), Macadamia oil, Red Palm oil (Carotino), Avocado oil, Peanut oil
Flora light (50% fat), Flora Extra light (35%fat), Flora Liquid (78%fat), Canola Lite (Blossom) (52%fat)
Caring Candies Hard-Boiled Sweets
[ References : www.gifoundation.com & Mandy Marcus, B.Sc (Wits) Med (Hons) Nutrition & Dietetics (UCT) ]