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Which Foods to Choose;
Making Healthier Choices

Studies show that people who eat a diet rich in wholegrain foods have a lower risk of heart disease and are less likely to be overweight. Here are some suggestions to help you too:
  • Choose whole grain breads such as wholemeal or granary more often than white varieties.
  • When making roti, use chick peas and wholemeal flour and limit the amount of oil
  • Use wholemeal flour or cornmeal to make dumplings
  • Eat wholegrain breakfast cereals such as weetabix, shredded wheat or bran flakes more often than low fibre cereals such as corn flakes or sweetened varieties
What is the 'glycaemic index' (GI) of foods?
Carbohydrates are broken down and absorbed by the body at different rates. The glycaemic index (GI) is a measure of how much an individual food raises your blood sugar level.

Food with a high GI

These foods are broken down quickly and cause a rapid rise in blood sugar. Examples of high GI foods are;

White bread

Brown bread

Corn flakes
Sugary drinks
French fries

Foods with a low GI

Low GI foods are broken down more slowly and cause a slower rise in blood sugar. Examples of low GI foods are:
Sweet potatoes
Basmati rice
Lentils, beans and chic peas
Whole grain cereals
Granary bread

Cereals based on bran, oats or barley with dried fruit are low GI and a tasty way to start your day
spoonful of cereal

Eating a low GI diet can help reduce blood cholesterol, aid weight loss and is particularly good for helping people with diabetes control their blood sugar levels
Links: Bread

©Weight Concern 2007