When people feel tired or lethargic, it can be a natural impulse to reach for caffeine or sugar. Candy and coffee may offer a quick fix for drooping eyes and a case of compulsive yawning, yet have you stopped to consider what this is doing for your health in the long run? Believe it or not, the trick to getting more energy is to avoid these adrenaline-enhancing substances altogether! To feel more mentally alert and focused, experts suggest that you follow a Low Glycaemic Index (GI) diet consisting of foods that slowly release energy into the bloodstream, as opposed to sugar which is the equivalent of an 'instant hit'. The website www.lowgihealth.com.au has some excellent tips for eating Low GI foods, including recipe ideas and dietary advice. Here you will also find an in-depth explanation about Glycaemic Index in general. Another great website to visit is www.hypoglycemia.asn.au, the official page for the Hypoglycemic Health Association of Australia. Hypoglycemia - meaning low blood sugar - is estimated to affect as many as one million Australians. Symptoms of low blood sugar include feeling irritable after eating, mood swings throughout the day and experiencing 'sugar highs' immediately after eating sugar, followed by extreme lows soon after. A Low GI diet is very helpful for people managing this condition, as it minimises the risk of blood sugar level spikes and dips. However, Low GI diets are good for everyone, not just those with hypoglycemia, diabetes or any other ailment. This is because Low GI foods tend to be natural, wholesome and healthy! Here are some examples of foods which fall into each GI category to illustrate this point. High GI · Refined carbohydrates such as white pasta, rice and bread
· Sugary cereals (even muesli!) and sweet snacks
· Commercially baked goods, e.g. donuts, muffins, cakes, biscuits
· Potatoes Low GI · Fruits and vegetables
· Low-fat yoghurt and dairy
· Legumes and grains
· Oats For a full list of Low GI foods, click here. The good news is, not all sweet treats are Low GI! Next time you feel a craving for sugar coming on, enjoy some Xylitol candies instead. Xylitol is a natural sugar substitute made from fibrous compounds. Along with Stevia, Xylitol is a great low GI sweetener that is perfect for adding to baked goods, hot drinks and more.
