Which low GI foods are the best for controlling your weight?
If you want to maintain your ideal weight, then you might already know about 'low GI’ foods. These are foods that are absorbed and digested more slowly by the body, causing a steadier and smaller rise in blood sugar levels. Studies have shown that a low-GI diet may help control Type II diabetes, lower the overall risk of heart disease, and encourage healthier food choices. So what foods should you be including in your diet if you are keeping an eye on your weight? Keep reading for some handy hints!
What is a low GI food?
Low GI foods are those that have a glycaemic index of 55 or below, or to put it another way, those that have a lower effect on your blood sugar levels after eating. Kiwifruit are included in this category, since Zespri Green kiwifruit have a GI of 39, and Zespri SunGold have one of 38. This means that the glucose they contain is less rapidly taken up by the body and more slowly released into the bloodstream.
Why is kiwifruit a good food for weight control?
Apart from being a low GI food, kiwifruit are also relatively low in calories compared to other sweet tasting snacks. Zespri SunGold kiwifruit have only 79 kcal per 100 g, whilst the Zespri Green variety has 81 kcal per 100 g. This makes them an energy efficient choice. In addition, eating kiwifruit can also increase your sense of fullness. This is because during digestion, the fibre in kiwifruit takes up water, swelling up to four times its original volume!
Unlike certain diets, low GI doesn’t have to be restrictive. In fact, there are a huge range of ingredients and tasty options to choose from. One of our favourite recipes for lunch is salmon tartar with kiwifruit and avocado. Whilst it’s light and low in calories, you’ll be amazed by how satisfied you feel after eating it. The low glycaemic index should ensure steady blood sugar levels throughout the afternoon – which will hopefully put an end to any mid-afternoon snack cravings!