Glycaemic Index (GI) is a type of rating system that looks at the effects of foods on blood sugar. Foods with a low GI index don’t raise blood sugar very quickly but foods with a high GI do.

We know that the Western diet, contains high amounts of processed foods, red meat, high-fat dairy products, high-sugar foods, and pre-packaged foods. This increases the risk of developing chronic diseases such as Diabetes.

What is Diabetes?

Diabetes is a condition where your blood sugar level is too high caused by problems with a hormone called Insulin. Insulin is a hormone made in a part of the body called the Pancreas. It helps your body use glucose (sugar) for energy.

There are two main types of Diabetes: Type 1 and Type 2. When you’ve got type 1 diabetes you can’t make any insulin at all. If you’ve got type 2 diabetes, the insulin you make either can’t work effectively, or you can’t produce enough of it. In both cases, the result is that you end up with high levels of sugar in the blood. High blood sugar levels damage blood vessels and nerves and can lead to complications such as heart disease, stroke, circulation problems, kidney disease, eye disease, and damage to nerves.

Having a better understanding of how our blood glucose levels fluctuate with certain foods will help us make better food choices. And to prevent or better manage chronic diseases such as diabetes, so it’s worth investing the time and effort now!

Our nutritionist, Muriel, is passionate about giving tips and guidelines to my patients to promote stable blood glucose through a well-balanced diet. I am convinced that education about implementing a low GI diet is crucial. My expertise in micronutrition helps to rebalance some essential micronutrients. Such as vitamins, minerals, trace elements, amino acids, omega3 fatty acids, prebiotic fibres, and probiotics.

Muriel’s 5 easy tips for a low GI diet

[1] Go for plenty of fibres (fibres slow down the absorption of glucose). This is found in vegetables, fruits, legumes, wholegrains, nuts and seeds

[2] Add Omega 3 good fats (they slow down the absorption of glucose). This can be found in fish and other seafood (such as salmon, mackerel, tuna, herring, and sardines); Nuts and seeds (such as flaxseed, chia seeds, and walnuts); Plant oils (such as flaxseed oil, soybean oil, and canola oil)

‌[3] Go for steam cooking as much as you can. High cooking temperatures tend to increase the glycaemic index of your meal.

[4] Use vinegar and lemon juice (their acidifying effect lowers the glycemic load of the meal)

[5] Sprinkle cinnamon on fruit salad & compotes (as this spice helps to regulate your blood glucose)

If you want to book a consultation with our nutritionist, please visit our website:

Sign up for free health advice and all the latest news from the 2MeClinic.