There is an old saying—“You are what you eat.” But what if what you are eating is sending your energy levels on a rollercoaster ride? One moment, you feel full and energised; the next, you are sluggish, craving something sweet, and wondering why you are hungry again so soon. This is the cycle of high glycaemic index (GI) foods, and it is one of the biggest reasons why many struggle with maintaining steady energy levels and a healthy weight.
A balanced diet is not just about eating the right portions—it is about choosing foods that work for your body, not against it.
What is the Glycaemic Index and Why Does It Matter?
The Glycaemic Index (GI) measures how fast a food raises your blood sugar after eating it. High GI foods break down quickly, causing sugar spikes and energy crashes. This not only affects energy levels but can also contribute to weight gain, insulin resistance and poor digestion.
Low GI foods, on the other hand, digest slowly, giving you steady energy, keeping blood sugar levels balanced, reduces cravings and supports long-term health. Making small shifts in daily meals can have a big impact. Here are some low GI foods that can become the foundation of a well-balanced diet:
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Whole grains like quinoa, millets, and steel-cut oats instead of white rice and refined flour.
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Legumes and lentils that provide plant-based protein and fibre, keeping you full for longer.
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Non-starchy vegetables like spinach, broccoli, and bell peppers, which add essential nutrients without spiking blood sugar.
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Healthy fats from nuts, seeds, and avocado to support brain and heart health.
A Simple Shift for Long-Term Benefits
A balanced diet staples are not about cutting out food groups—it is about choosing smarter alternatives. Replacing high GI staples with low GI options can lead to better energy, improved digestion, and long-term health benefits. Small changes, like swapping white rice for millets or choosing whole grains over refined flour, can make a significant difference.
