A diet rich in low GI carbs - the carbohydrates that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health.

• Low GI diets help you lose and control weight
• Low GI diets lower your body's insulin levels
• Low GI carbs reduce your risk of developing type 2 diabetes
• Low GI carbs reduce your risk of developing heart disease
• Low GI carbs reduce levels of harmful blood cholesterol
• Low GI carbs help women manage the symptoms of Polycystic Ovary Syndrome(PCOS)
• Low GI carbs reduce hunger and keep you fuller for longer
• Low GI carbs help sustain your energy levels for longer periods of time

The basic technique for eating the low GI way is swapping high GI carbs for low GI carbs as much as possible. While you’re at it, choose foods that are low in saturated fats and sodium and high in fibre.

Consume at least one serving of a low GI food at each meal and choose low GI foods (fresh fruits, dried fruits, fruit bread) for your between-meal snacks. And don’t eat too much of anything, even foods that are good for you.

Look for low GI rices, and serve pasta al dente. Try to eat at last five serves of non-starchy vegetables every day.  Cut back on potatoes; the only ones you should eat are the low GI varieties. The same goes for all other vegetables – low GI as often as possible.

Breads are great for low GI diets. Choose breads where you can really see the grains, granary bread, stone-ground wholemeal bread, real sourdough bread, soy and linseed bread, pumpernickel, fruit loaf, or bread made from chickpea or other legume-based flavours. 

Replace refined breakfast cereals with natural muesli or a low GI cereal. Choose other less processed foods like intact grains including barley, buckwheat, whole kernel rye or whole wheat kernels.

For protein, choose lean meats, skinless chicken, fish and other seafood. Moderate amounts of dairy products are fine, but try to keep the protein to about a quarter of the total meal.

Think low GI and keep the serves to a reasonable size. A cup of cooked noodles or al dente pasta or rice plus plenty of mixed non-starchy vegetables and a little lean protein can make a very satisfying meal.

Combine your low GI diet with at least 30 minutes of exercise like walking or swimming every day and it won’t be long until you’re looking and feeling great.

For further information go to www.gisymbol.com