INTRODUCTION
Everybody is in search of sustained energy, yet one hears people complain every day of always feeling tired, having no energy and of chronic fatigue. Eating a low-fat diet and learning how to use the Glycaemic Index (GI), can give one an endless supply of energy.

Carbohydrate is the body's source of fuel and, if you consume the right type at the proper time, you should have sustained energy, instead of feeling hyped up at some times and under the carpet at other times. Eating the low-fat, low-GI way will keep blood-glucose levels even, resulting in feeling great all the time.

Traditionally, it was assumed that complex Carbohydrates or Starches, such as Potatoes, Mealie Meal and Bread, were digested and absorbed slowly, resulting in only slight rises in blood-glucose levels. Simple sugars, on the other hand, were believed to be digested and absorbed quickly, producing a large and rapid rise in blood-glucose.

We now know that these assumptions were incorrect, and that the general public, as well as diabetics, no longer need to avoid sugar, provided they use it correctly. In fact, we know that table sugar has a slightly more favourable effect on the blood-glucose of normal and diabetic individuals than do potatoes, bread and a few other Starches, if used alone.

WHAT IS THE GLYCEMIC INDEX?
The Glycaemic Index (GI) Factor was developed, whereby foods are ranked on a scale of 0-100, according to their actual effect on blood-glucose levels. Glucose is taken as 100, since it causes the greatest and most rapid rise in blood-glucose levels, and all other foods are rated in comparison to Glucose.

Using the Glycaemic Index (GI) concept, Diabetics, low blood-sugar (Hypoglycaemic) sufferers, children with Attention-Deficit Hyperactivity Disorder (ADHD) and Sportsmen, can all optimise their blood-glucose control.

By using the GI Concept in combination with low-fat eating, both triglycerides and blood pressure can be lowered and HDL-Cholesterol (the "good" cholesterol) can be increased. For those wanting to lose weight, the increased satiety - and the fact that less insulin (a fat storer) is secreted by a low-GI diet - results in better fat loss.

Even people suffering from Cancer, Gout and Irritable Bowel Syndrome can benefit from a low-fat diet. Foods with a low GI release glucose slowly and steadily into the bloodstream and do not over-stimulate insulin secretion. High insulin levels are implicated in many of the diseases of our modern lifestyle, such as high blood pressure, high cholesterol, high triglycerides, diabetes, hypoglycaemia, obesity and coronary heart disease (CHD).

The GI of a food represents its blood-glucose raising potential. Caring Candies hard-boiled candies have a GI of only 9.

The blood-glucose response (BGR) to glucose of at least 8 to 12 people is measured. This is done on three different occasions in every person and the average value is the BGR of that person. The blood-glucose response to glucose is given the value of 100. Glucose is absorbed quickly from the small intestine and generally causes the greatest and most rapid rise in blood-glucose levels of all foods. Blood-glucose responses of all other carbohydrate foods are also measured by actual blood tests in the same 8 to 12 people per food tested and rated in comparison to glucose for that specific person. The average GI of the food for the group is allocated the GI value that can be applied to the general population. One could say that the GI of a food represents its blood-glucose raising potential.

Often the GI of a given food is not what one would expect. For example, the GI of brown bread is 80 (remember glucose is 100), whereas that of sweetened low-fat fruit yoghurt is only 33. For this reason all carbohydrate-containing foods need to be tested in order to determine their GI. By guessing the GI of a food, one could be very far out.

The GI of over 600 foods have been determined world-wide and more foods are being tested on a weekly basis, overseas as well as in South Africa.

Low-GI Foods
All foods with a GI of 55 or less are slow release carbohydrates and are the best choices for inactive people, the overweight, sportsmen one or two hours before exercise, as well as diabetics, hypoglycaemics, persons with high triglycerides and ADHD (Attention Deficit Hyperactivity Disorder). Slow release carbohydrates do not result in a sudden and high rise in blood-glucose levels and therefore keep blood-glucose levels even for hours. They are called low-GI foods. The low-GI foods are more satisfying and do not cause the release of as much insulin as high-GI foods do. Therefore, low-GI foods also prevent the huge drop in blood-glucose which occurs after the initial rapid rise in blood-glucose levels, which usually happens after eating high-GI foods.

Taken from "Eating for Sustained Energy" by Gabi Steenkamp & Liesbet Delport

Pure Glucose has a GI of 100. Our hard candy has an incredibly low GI of just 9, however, South African labelling laws do not permit one to put the actual number on our packaging. We are simply allowed to state "Low GI".

HIGH FIBRE CEREALS:
Bokomo Fibre Plus, Bokomo Bran Flakes, Kelloggs Hi-Fibre Bran, Pick’n Pay Shredded Bran, Kelloggs Fruitful All Bran, Pronutro, wholewheat, Apple Bake, Pronutro, Wholewheat, Original

OATS:
Bokomo, Spar Brand, Pick’n Pay, Rolled oats, Jungle Oat Bran

PASTA’S (durum wheat):
Fattis & Monis spaghetti and macaroni, Fattis & Monis pasta shapes, Fineform lasagne sheets and tagliatelle, Pick ‘n Pay Choice pasta’s

RICE:
Old Mill Stream Brown Rice, Tastic White Rice, Tastic Basmati Rice, Veetee’s Basmati Rice

WHEAT RICE / PEARLED WHEAT:
Lion Stampkoring / Wheat Rice, Crossbow Stampkoring / pearled wheat

LENTILS:
Lion brown lentils, Crossbow whole lentils, Imbo whole lentils, Imbo Split Lentils, Lion Split lentils, Crossbow Split lentils, Tiger 4-in-1 Soup Mix

BARLEY:
Lion pearled barley, Crossbow pearled barley, Imbo pearl barley

BEANS:
All brands of dry beans, and all varieties, Crossbow, Lion, Imbo, Mayfair, Rhodes, Gold Crest, Pick’n Pay Choice Brand, Sunkist, Marina, Farmgirl, Gold Dish, Koo, All Gold, Four in one soup mix, Tiger Split Peas

BREADS:
Natures Harvest Brown Seed Loaf, Astoria rye breads, Uncle Salie’s homemade brown seedloaf, Old Cape Seedlaof, Duens Seedloaf, FineForm Brown Bread

CRACKERS:
Provita original & multigrain

DAIRY:
LOW FAT/FAT-FREE FRUIT YOGHURTS - Clover Danone, Dairybelle, Parmalat, Gero, Pick’nPay Choice, Spar

BUTTERMILK - Bonnita low fat, Dairybelle

CHEESES - Lichten Blanc (Clover), Dairybelle In Shape lower fat cheddar (23%fat), Elite Edam (24.5%fat), Simonsberg Mozzarella (25.6%fat)

LOW FAT COTTAGE CHEESES - Dairybelle, Lancewood, Parmalat, In Shape, Clover

FETA CHEESES - Pick’nPay Choice Danish Style (14%fat), Simonsberg 33%reduced fat (18.7%fat), Pick’nPay Traditional (22%fat), Clover Traditional (28.5%fat), Simonsberg (29%fat), Dairybelle Original (33%fat)

ICE CREAMS - Dialite, Country Fresh Lite range

MILKS - Low fat milk (2%fat), Skim/fat free milk, Nestle Ideal Low Fat Evaporated milk, Bonnita Low Fat Buttermilk

LOW FAT MAYONNAISE / SALAD CREAMS - Nola Lite reduced oil dressing (7.6%fat), Trim low oil dressing (10.5%fat)
Weighless low oil dressing (10%fat), Nola Slim-a-naise (12%fat), Figure (12%fat), Pick’nPay low oil salad cream , 15%fat), Kraft Miracle Whip Light (18%fat), Crosse & Blackwell mayonnaise light (26%fat), Hellmann’s Light (31%fat), Kraft Real Mayonnaise Light (34.6%fat), Woolworths low fat salad cream

FRUIT JUICE:
Ceres Apple, Cranberry and Kiwi, Secrets of the Valley, Mysteries of the Mountain, Whispers of Summer
Liquifruit Apple, Apricot, Breakfast Punch, Mango-orange, Passion Power, Peach-orange, Tangerine Teaser

JAM:
Naturlite jams, FineForm apricot jam, Fineform Seville orange marmalade

OILS:
Olive oil, cold pressed, Canola oil (Epic), Macadamia oil, Red Palm oil (Carotino), Avocado oil, Peanut oil

MARGARINES:
Flora light (50% fat), Flora Extra light (35%fat), Flora Liquid (78%fat), Canola Lite (Blossom) (52%fat)

SWEETS:
Caring Candies Hard-Boiled Sweets

[ References : www.gifoundation.com & Mandy Marcus, B.Sc (Wits) Med (Hons) Nutrition & Dietetics (UCT) ]