Did you know that one in every three Singaporeans under 40 are likely to be afflicted with diabetes? That is why taking the right steps to prevent diabetes is so important!
We have Derrick Ong, the Principal Dietitian and Founder of Eat Right Nutrition Consultancy, to teach you how to regulate your blood sugar health! Derrick is also a popular health advocate who has made numerous appearances in public seminars, TV, and Radio shows to educate and empower his audience to make healthy lifestyle choices. So, if you find him familiar, you probably had watched one of his shows or events!
Today, Derrick will be explaining the Glycemic Index (GI) and how to use it to make smart food choices in your daily life!
But first, if you think you can tell which foods are healthier, for example cornflakes versus Sunshine’s Smart-Carb Low GI 37 bread, then take up Derrick’s challenge in the game of The GI Low in the video and let’s see your results!
What is GI?
In the regulation of blood sugar, GI is an important term that we must know. It is the measurement of how quickly carbohydrates are digested by our body which then causes our blood sugar levels to rise and fall.
Hence, foods with high GI values are digested faster and release sugar quicker into the blood which cause a huge spike in our blood sugar levels. To bring down the blood sugar levels, an excessive amount of insulin is then produced and released into the blood stream, thereby causing a lethargic effect better known as food coma.
Why eat low GI foods?
Now you must be wondering: why is eating low GI foods important?
Using the analogy of cars and fuels, Derrick explains that high GI foods gives the body a huge increase in energy immediately after consumption, however the energy quickly decreases over time and the body experiences tiredness like food coma. Low GI foods, on the other hand, gives the body a steady stream of energy which allow us to focus better at work or school for a longer period.
Also, when coupled with a high protein diet, it can help to facilitate weight control which helps in preventing diabetes and reduce the risk of heart diseases by reducing risk factors such as LDL cholesterol (a.k.a bad cholesterol)!
How to choose Low GI foods?
Low GI foods are good for everyone, especially those with diabetes, prediabetes or pregnant mothers with gestational diabetes. So, it is important to make a conscious effort to choose low GI foods today by incorporating at least one low GI food into your meals!
It can be hard to know what foods are good for you, especially in Singapore where there is an abundance of delicious but not very healthy foods. Here’s a chart that shows the GI values of some common foods and which has the highest and lowest GI.
For the home cooks, Derrick has approved and modified some of Share Food’s recipes to make them low GI so that you can cook low GI meals for you and your family at home!
Sunshine Smart Carb Low GI bread is the lowest GI bread in the market (as of 18th Sept 2019)
To make it convenient for you, Sunshine have developed a special bread recipe that has the lowest score index of 37. - Smart-Carb Low GI. This bread is high in fibre and vitamins and contains beta glucan that helps to lower cholesterol!
We hope you have learnt something from Derrick today and we challenge you to go for low GI meals!
Get the low GI recipes down below!