Posted by kathryn in Seasonal Health and Carbohydrates

Today’s task in 31 Days to Better Energy is a dietary tweak, and it’s to switch to low GI carbohydrates.

Why?

If you’re suffering from low energy levels, it can be due to a number of causes. Lack of sleep, not exercising and having a busy, stress-full life will all contribute. On top of that though, for some people, their diet just isn’t helping.

Much of our diet revolves around grain-based carbohydrate foods. We have toast or cereal for breakfast, a sandwich for lunch and then dinner often includes rice, pasta or potatoes. These foods provide us with energy. They break down into glucose, which is the fuel your body uses to function on a daily basis. However, the speed at which these foods break down has a direct bearing on your energy levels. If you choose carbohydrates that breakdown quickly, your body is flooded with glucose over a short period of time. This gives you a short burst of fuel, but then leaves your body lacking, meaning you’ll either need to eat again, or suffer a drop in energy levels.

However, low GI carbohydrates provide longer-term, more sustained energy. They can keep you going and your body supplied with a steady flow of glucose, for hours. If you convert to low GI carbohydrates, then you’ll have better energy levels and improved mental clarity throughout the day.

Today’s task

Today’s task is a dietary tweak and that’s to make the switch to low GI carbohydrates. I’ve posted the GI values of a number of common foods here, but you can also check the Sydney University group’s website. However, there are some simple guidelines you can follow, to make the switch.

Breakfast

• choose either grainy breads, sourdough, or fruit breads for your morning toast
• have wholegrain or fruit English muffins
• have porridge for breakfast
• choose muesli or other oat based breakfast cereals

Lunch

• have your sandwich on grain or sourdough bread
• choose noodles instead of rice
• pita bread also has a low GI, so make your own pita pockets for lunch
• add barley to home-made soups

Dinner

• use basmati rice instead of jasmine or have noodles instead
• cook sweet potato instead of potatoes, or do a combination of the two and mash them together
• pasta has a low GI, so include it with your dinner, but watch your portion
• add some legumes, like lentils or chickpeas to your dinner

Snacks

• snack on wholegrain crispbreads with hummous or cottage cheese, instead of biscuits
• toast a slice of fruit bread, instead of white bread
• cut out the lollies and sweets and choose fruit, yoghurt or nuts instead
• drink water instead of soft drinks

You don’t have to radically change your diet to eat the low GI way. Instead it’s about making slightly different food choices. Make the switch to low GI carbohydrates and see how your energy levels are more constant and sustained over the course of the day.

August is 31 Days to Better Energy month here at Limes & Lycopene. If you’d like to know more or view the full range of tasks so far, then take a look at the introductory post.

20 August, 2007