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Low GI sugar a welcome choice, but is no cure-all
A low glycemic index (GI) sugar LoGiCane is being introduced to New Zealand in November. It has a GI of 50, compared to white sugar with a medium GI of 65.
Low glycemic index foods are more slowly absorbed and therefore produce a less pronounced rise in blood glucose levels.
LoGiCane, developed in Australia, is described as the world’s first all natural low GI cane sugar. Dr Alan Barclay from Australia was recently in New Zealand updating health professionals on the benefits of low GI foods.
Dr Barclay is the chief executive of Glycemic Index Ltd, which licences its Glycemic Index Tested logo for use on healthy, lower GI foods. He recently completed his PhD through the University of Sydney. He also consults to Diabetes Australia and sits on the editorial board of their consumer magazine Conquest and their health professional magazine Diabetes Management Journal.
In New Zealand he presented research showing low GI diets can improve diabetes management and reduce the risk of someone developing Type 2 diabetes. He also reported evidence that a low GI diet helps reduce hunger, prolongs physical endurance, and aids weight loss.
The New Zealand guidelines for people with diabetes indicate a small amount of sugar can be included in the diet of someone with diabetes. Having a low GI sugar will add an extra choice for people with diabetes, but, as with ordinary sugar, the amount eaten should be small. Total carbohydrate in each meal is the critical factor raising blood glucose levels for a person with diabetes.
While the GI is lower in LoGiCane sugar all other properties remain the same as normal sugar. That means low GI sugar still contains carbohydrate and will raise blood glucose levels in people with diabetes. Its energy content is the same as normal sugar, so it will contribute kilojoules/calories and, like normal sugar, will add weight if eaten in excess.
Lo GiCane will be available alongside normal sugars in the supermarket but will cost almost double the price of normal white sugar.
Low GI sugar is best included in small amounts i.e. 1 teaspoon served on a high fibre, low-fat base. It is worth considering sprinkling a teaspoon of LoGiCane over cereal or on homemade porridge for a good start to the day but I wouldn’t recommend adding it to a cup of tea. People can get used to enjoying both hot and cold drinks without a sweet taste.
For people with diabetes and also for those working towards weight loss there is still a role for artificial sweeteners which add sweetness without the extra energy or carbohydrate.
Three misunderstandings
- Some people think that, in order to improve their health, only low GI foods should be eaten and that all high GI foods should be avoided.
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The truth: This is not the case. A lower GI diet can still be achieved by eating some high GI foods – it is the average GI of each meal that counts. One suggestion is to include at least one low GI food with each meal and snack.
- The GI of foods can be guessed based on the ingredients used.
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The truth: Food needs to be tested before an accurate GI can be established. Not many New Zealand foods have been tested for GI and currently there is no NZ database of GI foods. Foods grown and produced in different countries will have different GI measures than New Zealand grown and produced foods. Therefore international databases should be used as a guide only.
- Low GI foods are always the best.
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The truth: Low GI foods are not necessarily always the best choice. For example, ice-cream and chocolate can have a low GI but are also high in fat and sugar. In choosing suitable foods it is important not don’t just to look at the GI of foods; also look at foods lower in fat, particularly saturated fat, and higher in fibre.
My recommendation for using Lo GiCane would be same as for normal sugar. Try to use less sugar in total and over time learn to enjoy the taste of foods lower in sugar. Managing diabetes isn’t as simple as changing to a low GI sugar; there are many other aspects of diet to consider.
Someone with diabetes should seek expert advice from a New Zealand registered dietitian on ways to make healthy eating part of a balanced lifestyle.
Diabetes New Zealand has a useful booklet called diabetes & healthy food choices which provides more information on healthy eating for people with diabetes, and this website www.diabetes.org.nz is a good place to start learning more about diabetes.
Published on this website on Thu, 04 Nov 2010