Eat low Glycemic Carbohydrates

Trade up to the complex Live carbohydrates with a low Glycemic Index (because they also contain fibre and protein the sugar/energy is released in a slow sustained way) instead of the Dead, simple, high Glycemic carbohydrates.

High Glycemic means the sugar enters the blood very quickly. This results in a spike in energy followed by a low-sugar crash.

Avoid High Glycemic index foods: white bread, potato, and high sugar foods (like soft drink, sweets, chocolate, biscuits, cake).

Eat Low Glycemic index foods like fruits and vegetables, whole grains, low-carb foods (eg., lean meats), and whole meal pasta. Check this chart of foods and their Glycemic index before your next trip to the super market.

GI Range

Common Examples

Low GI: 55 or less

Most fruits and vegetables, legumes/pulses, whole grains, nuts, fructose and products low in carbohydrates

Medium GI: 56 – 69

Whole wheat products, basmati rice, sweet potato, sucrose, baked potatoes

High GI: 70 +

White flour, bread, most white rice, corn flakes, processed breakfast cereals, glucose, maltose

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