If you are tired of using coffee and medicinal drugs for boosting your mental activity, it’s time to try out the low GI diet. How your body regulates the blood sugar levels could be the cause of poor brain performance, and that’s where the glycemic index diet comes in.

One of the best ways to improve your mental energy is by focusing on the foods you eat each day. Are the foods healthy, and do they have enough nutrients to boost your brain performance? A healthy eating plan relies on a Low GI diet.

In this guide, we’ll look at how the glycemic index (GI) affects your brain performance and how you can follow the diet to boost your mental energy successfully. You will also get to see a complete list of low glycemic foods you ought to eat to maintain a healthy GI diet.

What is the Glycemic Index Diet?

The diet utilizes the glycemic index tool to measure how intake of carbohydrates affects the blood sugar levels. Different foods have different glycemic index depending on how the body breaks down the carbs.

There are three categories of the GI values; the low glycemic index (1 – 55), the medium glycemic index (56 – 69), and the high glycemic index (70 and above). All foods fall in one of the three categories. You can use the glycemic index calculator to find out the GI of your favorite foods.

Now, let’s take a look at the impact of the low and high GI foods on your blood sugar level as well as brain performance.

Low Glycemic Index (GI) Foods

Foods with low GI values gets digested, absorbed, and metabolized slowly, resulting in a slower rise of glucose level in your blood stream. With such a steady blood sugar level, your body gets sufficient energy to maintain your mental activity.

Following a low GI diet is a healthy way of boosting your brain activity and preventing or managing some health problems like diabetes. Now, let’s delve a bit deeper into the benefits of a low GI diet.

Benefits of a Low GI Diet

While the low GI diet is right for boosting brain performance, it is also best for maintaining a healthy living. Here are some other advantages.

Sustainable Energy Levels

The blood sugar level plays a significant role in energizing your body, and how long the energy can last. Foods with a high glycemic index offer a quick burst of energy while foods with low GI provides steady and sustainable energy.

When the blood sugar levels go up and down promptly, the body may start wigging out due to the glucose imbalances. As a result, one may experience health complications, such as diabetes (type 2). Foods with low GI prevents such conditions while promoting concentration.

Improves Sports Performance

The low GI diet is also ideal for sports lovers. When performing a strenuous exercise, the body utilizes glycogen as a source of energy to improve performance. Foods with low GI extends endurance if consumed 2 hours before a workout. That improves focus when one is playing on the field.

Foods with a low GI are suitable for maintaining a healthy living. Such foods include cereals like oats, lentils, beans, and fruits such as oranges and apples.

High Glycemic Index (GI) Foods

High GI foods get digested and absorbed into the bloodstream quickly. Consequently, the sugar gets metabolized fast, leading to a rapid drop of blood sugar levels in the body. As a result, one may feel fatigued, irritable, and slower.

Health specialists have linked high GI foods with depression. The brain requires a steady and sustainable supply of energy to function efficiently. If under-fueled, it can malfunction and perform poorly. High GI foods are not suitable for a mental health diet.

Glycemic Index of Fruits

Different fruits have a different glycemic index, with most fruits having low to moderate GIs. Here is a glycemic index chart for some common fruits.

Glycemic Index Chart of Fruits
Low GI FruitsMedium GI FruitsHigh GI Fruits
Cherries22Sultanas56Watermelon80
Plums24Bananas58Dates103
Grapefruit25Mango60  
peaches28Papaya60  
Prunes29Figs61  
Dried apricots32Raisins64  
Apples34Pineapple66  
Strawberries40    
Oranges40    
Pears41    
Coconut milk41    
Grapes43    
Coconut45    
Kiwi fruits47    

 

All fruits with low glycemic index are healthy and can boost your brain performance significantly, increasing your productivity at work. Such fruits are also rich in vitamins.

Low Glycemic Vegetables

Many vegetables have low to moderate glycemic indices and are suitable for a low GI diet. However, starchy vegetables such as the Red Pontiac and russet Burbank potatoes have a high GI. Here are some examples of fruits with small, medium, and high glycemic indices.

Glycemic Index Chart of Vegetables
Low GI VegetablesMedium GI VegetablesHigh GI Vegetables
Broccoli10Beetroot64Pumpkin75
Cabbage10  Parsnips97
Mushrooms10    
Chilies10    
Lettuce10    
Onions10    
Red pepper10    
Aubergine15    
Cauliflower15    
Green beans15    
Tomatoes15    
Raw carrots16    
Frozen green peas39    
Boiled carrots41    
Frozen sweet corn47    

 

Glycemic Index of Snacks

The low GI snacks can keep your hunger at bay in between your meals, especially when on a low GI diet. Here is a complete list of the low, medium, and high glycemic snacks.

Glycemic Index Chart of Snacks
Low GI SnacksMedium GI SnacksHigh GI Snacks
Hummus6Honey58Donuts76
Peanuts13Blueberry muffin59Water crackers78
Walnuts15Digestives59Puffed crispbread81
Nuts & Raisins21Ryvita63Pretzels83
Cashew nuts25  Rice cakes87
Nutella33  Scones92
Snickers bar41    
Corn chips42    
Milk chocolate42    
Sponge cake46    
Jam51    
Oatmeal Crackers55    

 

Final Word

A low glycemic diet involves eating more low GI foods in place of high GI foods. Besides improving mental energy, a low GI diet has numerous health benefits such as reduced risks of type 2 diabetes and heart diseases.

The diet also provides a healthy way of losing weight. If you are looking for a low GI diet for weight loss, ActivEats can help you with that. We have a well-established weight loss meal delivery that is tailored to meet all your nutritional needs.

 

 

 

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