HEIDI JONES

The UAE-based health coach reveals the benefits of a low GI diet

What is the glycemic index?

The glycemic index (GI) diet measures foods on a scale of 0 to 100 based on the degree to which they increase blood sugar levels in the body. Based on this rating, each food is categorised as a low, medium, or high-GI food. The lower the GI level of the food, the slower the food is digested and absorbed. The higher the GI level, the faster the food is digested and absorbed.

Diabetes is already prevalent in the UAE. How can a low GI diet help?

Low GI foods have less of an effect on blood sugar and insulin levels, which will lead to a longer feeling of fullness and reduced cravings as well as an increase in energy and stabilised moods. This is said to help reduce the possibility of overeating.

Any food substitutions you can suggest?

Use whole-grain bread (with a GI of 48) instead of white bread (with a GI of 71). Adding certain foods (such as legumes) to meals is believed to slow the rate of digestion and absorption. Add more of these low-GI foods into your diet: beef, chicken, lamb, scallops, winter squash, garlic, carrots, asparagus, avocados, beans, nuts, broccoli, cabbage, fennel, kale, and olive oil and some of these medium-GI: millet, watermelon, beets, sweet potatoes, corn, and leeks.

For muslims fasting this month, what sort of meals do you recommend?

For breakfast try foul, which contains beans, tomatoes, onion, olive-oil, herbs and spices or a simple hummus recipe, with added chicken or grass-fed dairy.

After the fast the aim is to nourish the body with nutrients. Examples of this include tabbouleh, containing lowmedium GI foods including a whole grain such as couscous or quinoa, tomatoes, spring onions, parsley, lemons, garlic, and olive oil served with an additional protein such as salmon or chicken breast.