3 golden rules
For balancing your blood sugar, there are only three rules:
- Eat 45GLs daily to lose weight or 65GLs to maintain weight
- Eat carbohydrateCarbohydrates are the primary source of energy for the body as they can be broken down into glucose (sugar) more readily than either protein or… with proteinProteins are large molecules consisting of chains of amino acids. Proteins are essential nutrients for the human body – they are a building block of…
- Eat little and often
5 simple principles:
- Balance your blood sugar
- Eat good fats, avoid bad fats
- Eliminate allergie
- Supplement for success
- Exercise for at least 15 minutes daily
- The protein-carb connection
There are two ways to achieve a low GL meal. The first is to avoid carbohydrates altogether and eat lots of protein and fatThere are many different types of fats; polyunsaturated, monounsaturated, hydrogenated, saturated and trans fat. The body requires good fats (polyunsaturated and monounsaturated) in order to… (Atkins style – not recommended in my opinion). The other is to have some carbohydrates, but only those that release their sugar content slowly (low GL) and to always eat them with protein (my preferred option). Protein helps to slow down the release of sugar from carbohydrates and has virtually no effect on blood sugar.
While fats don’t have any effect on blood sugar, the amount and type of fat you eat will still affect how much weight you lose. Saturated fatSaturated fats should be avoided wherever possible as they increase the amount of cholesterol in the blood and increase the risk of developing heart disease…. is easily stored in the body as fat, so should be avoided. Essential fats (omega 3 and 6) are crucial to your health and need to feature in your diet daily.
You will find Omega 3 fatty acids in oily fish such as salmon, trout, mackerel and sardines, as well as in flax and pumpkin seeds. Omega 6 fatty acids are found in nuts and seeds as well as evening primrose oil, corn oil and soya oil.
The importance of exercise
Exercise is the fastest way to improve your metabolic rate. Muscle burns more energy than fat, so the less muscle you have the slower your metabolismMetabolism is a term that is used to describe the chemical reactions that take place within the body’s cells. The body gets the energy it…. Combining low GL eating with regular exercise is important for success on the diet.
Low GL benefits
- You won’t feel hungry – while a restricted diet will not fully satisfy your appetite, from day one the low GL diet recommends foods designed to satisfy your appetite and leave you feeling full.
- It is safe – unlike highly restrictive diets, the only side effect of a low GL diet is added health.
- It’s enjoyable and delicious – no food groups are excluded on the low GL diet so you don’t have to fight to stay on track
- You’ll feel great! – a low GL diet works with your body, not against it.
How to Work Out the GL of Foods
There are two ways to work out the GL of foods. There is GL information in my books, in particular The Holford Diet GL Counter and/or you can look foods up online using the Low GL Diet Counter.
Natural Support for the Low GL Diet
If you need further support with your weight-loss programme and with blood sugar balance, take a look at the Patrick Holford Metabolism range which was formulated for this purpose:
Cinnachrome – contains chromiumWhat it does: Helps balance blood sugar, normalise hunger and reduce cravings, improves lifespan, helps protect cells, essential for heart function. Deficiency Signs: Excessive or… which helps maintain blood sugar levels, providing a stable source of fuel for the body, and assists in reducing sugar cravings. It works in synergy with cinnamon and Niacin.
Carboslow Powder – contains glucomannan, derived from Konjac Root. It fills the stomach, making you feel full. Great if you’re on a weight loss programme.
A nutritious start to the day as a healthy shake/smoothie giving essential vitamins and minerals with fibreFibre is an important part of a balanced diet. There are two type of fibre; soluble and insoluble. Insoluble fibre helps your bowel to pass…, protein and essential fatty acidsEssential Fatty Acids (EFAs) are fats that must be taken in through the diet as they cannot be made by the body. Both omega-3 and… from almonds, flax, sunflower, sesame and pumpkin seeds, oat bran, quinoa, rice, soya and white beetroot. The shake is flavoured with organic apples and naturally sweetened with prebiotic FOS, which provides food for friendly bacteria.
Provides nutrients such as B vitamins, biotinWhat it does: Particularly important in childhood. Helps your body use essential fats, assisting in promoting healthy skin, hair and nerves. Deficiency Signs: Dry skin,…, calciumWhat it does: Promotes a healthy heart, clots blood, promotes healthy nerves, contracts muscles, improves skin, bone and dental health, relieves aching muscles and bones,…, ironWhat it does: As a component of red blood cells, iron transports oxygen and carbon dioxide to and from cells. Also vital for energy production…., magnesiumWhat it does: Strengthens bones and teeth, promotes healthy muscles by helping them to relax, also important for PMS, important for heart muscles and nervous… and manganeseWhat it does: Helps to form healthy bones, cartilage, tissues and nerves, stabilises blood sugar, promotes healthy cells, essential for reproduction and red blood cell… which contribute to normal energy-yielding metabolism and 939mg vitamin CWhat it does: Strengthens immune system – fights infections. Makes collagen, keeping bones, skin and joints firm and strong. Antioxidant, detoxifying pollutants and protecting against… and 15mg of zincWhat it does: Component of over 200 enzymes in the body, essential for growth, important for healing, controls hormones, aids ability to cope with stress…. Also chromium to assist with normal blood glucose levels. This formula contains super soluble glucomannan fibre to help you feel full and promote weight-loss as part of a calorie-controlled diet.
Blend 30g daily with half a pint of milk, soya milk or rice milk, oat or nut drink, a handful of berries. If you blend with a carb free almond milk and 60g of berries it provides only 4.5GLs per adult shake. Perfect if following The Low GL Diet.
GL Support may be particularly useful for those following a diet or exercise plan as it combines three supporting nutrients- Garcina Cambogia Fruit, Chromium and L-Carnitine. Chromium contributes to normal nutrient metabolism and to the maintenance of normal blood glucose levels.
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What you should eat
40GLs Meal Examples
There are two stages to the low GL diet; weight loss and weight maintenance. On the weight loss diet you should eat no more than 40GLs daily, with an additional 5GLs allowed for a drink or dessert. Following these guidelines will ensure you reach your personal goals.
Breakfast (choose one of the following to make up 10GLs)
1. Scrambled or boiled egg with one slice of rye toast or 2 rough oatcakes
2. Get Up and Go shake made with skimmed or soya milk and a handful of berries
3. Fruit topped with yoghurt and seed.
Mid-morning snack (choose one of the following to make up 5GLs)
1. A small apple, pear or peach, plus 5 almonds or a tablespoon of pumpkin seeds
2. One thin slice of rye bread thinly spread with sugar-free peanut butter
3. Smoked salmon, lean meat or hummus with one or two rough oatcakes
Lunch (choose one of the following to make up 10GLs)
1. Quinoa Tabouleh
2. Apple and tuna salad with oriental green beans and coleslaw
3. Beany vegetable soup
Mid-afternoon snack (choose one of the following to make up 5GLs)
1. Spiced chickpeas
2. A small natural bio-yoghurt with a handful of berries
3. Crudités (carrot, pepper, cucumber or celery) with ¼ of a small tub of hummus
Dinner (choose one of the following to make up 10GLs)
1. Pasta with borlotti bolognese
2. Steamed salmon served with cooked greens and brown rice or quinoa
3. Indian spiced chicken served with a large portion of greens or salad
Drink or dessert (choose one of the following to make up 5GLs)
1. A small glass of unsweetened orange juice, diluted 50:50 with water, or the juice of one freshly squeezed orange
2. A small glass of red or white wine
3. Individual berry cheesecake
For further information on following a low GL diet as well as more delicious low GL recipes, please consider Patrick’s book ‘The Low-GL Diet Bible‘.
