Obesity
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141. Low G.I. Foods – Foods with low G.I. also known as “slow” foods, are digested slowly and converted into glucose more gradually, resulting in less hormone insulin being secreted, greater satiety (you feel fuller and longer with less food cravings) and likelihood of more efficient weight loss or no increase in weight. However, some foods which have low G.I. but are high in fat, e.g. whole milk, crisps, chocolates should still be limited to avoid weight gain. Wholegrain foods, less sweet fruits and vegetables with low G.I. are also rich in nutrition because of their high fibre, vitamins, minerals and antioxidants and low sugar content.
142. Low G.I. foods include unrefined whole foods with minimal or no processing like wholegrains and cereals; legumes; beans; pulses; lentils; whole wheat flour and bread; brown rice; corn; less sweet fruits like apples, pears, papaya, oranges, grapefruit, guavas, bananas, strawberries; jamuns; lemons; most vegetables including sweet potatoes, yams, bitter gourd, green leafy vegetables; fish; skimmed milk and low fat yoghurt. Some dietitians are of the view that foods like celery, cucumber and lettuce have negative calories i.e. may burn up more calories in digesting them than you gain from them.
143. High G.I. Foods – Foods with high G.I. also known as “fast” foods are broken down to form glucose rapidly providing a quick energy fix and a peak in blood sugar level. This peak in blood sugar level causes the release of large amounts of the hormone insulin which encourages the body to store fat. Moreover, higher the peaks and troughs of insulin levels, the more we tend to eat and thereby gain weight.
144. High G.I. (fast foods) include refined cereals like white flour starch and its products such as white bread, biscuits, cakes, croissants, doughnuts; refined breakfast cereals like cornflakes, polished rice; sugar and foods high in sugar like cookies, pastries, jams, ice-cream, alcohol, sports drinks, colas and fizzy drinks; fried foods rich in fat and oils like burgers, pizzas, potato chips and crisps, samosas and pakoras; packaged and tinned meals, noodles, soups, ready to eat snacks, pretzels, namkeen; packaged and fresh fruit juices; fruits high in sugar like dates, mangoes, grapes and dried fruits; high starch vegetables like potatoes, parsnips.
145. It is important to remember that processed and refined foods are mostly devoid of lot of the nutrients and fibre. A diet rich in high G.I. i.e. fast foods causes insulin resistance (Syndrome X) and can result in obesity followed by Type-II diabetes and associated disorders. But not everyone has the same response to every food – so it is important to figure out your own G.I. response.
