.svg)
Understanding the Glycaemic Index (GI) for Better Food Choices
Healthy eating is fundamental to maintaining well-being, but with an overwhelming array of nutritional advice available, knowing where to start can be a challenge. One tool gaining attention for its simplicity and effectiveness is the Glycaemic Index (GI). This scale helps us understand how different foods influence blood sugar levels, offering insights into healthier eating patterns.
The GI is not just about blood sugar; its implications span weight management, energy balance, and even hormonal health. For women, these insights can be transformative, aiding in the management of conditions like PCOS (Polycystic Ovary Syndrome) and gestational diabetes, while also reducing the risk of chronic diseases.
This guide delves into the GI, explaining its relevance, practical applications, and its role in empowering women to make informed food choices. Let’s explore how understanding the GI can pave the way for better health and vitality.
What is the Glycaemic Index (GI)?
The Glycaemic Index is a numerical scale (0–100) that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. Foods are categorised into three groups:
- Low GI (0–55): Slow release of glucose, promoting sustained energy.
- Medium GI (56–69): Moderate impact on blood sugar.
- High GI (70+): Rapid spike in glucose, often followed by a crash.
For instance, pure glucose has a GI of 100, making it the benchmark against which all other foods are measured (Diabetes UK).
High GI vs Low GI Foods
- High GI foods (e.g., white bread, sugary drinks): These can lead to energy fluctuations and cravings, making it harder to maintain stable blood sugar levels.
- Low GI foods (e.g., lentils, apples): These provide a steady release of glucose, enhancing satiety and helping regulate hunger.
Myths About the GI
Misconceptions abound, such as “all carbohydrates are bad” or “low GI foods are always healthy.” While the GI is a valuable tool, it should be used alongside other nutritional considerations, such as fibre, protein, and overall food quality.
Why is the GI Important for Women?
Women’s unique health needs make the GI particularly valuable. Here’s how understanding it can help:
Weight Management
Low GI foods, such as whole grains and legumes, help control appetite and reduce cravings, making them allies in weight loss or maintenance efforts. Research shows that diets rich in low GI foods are linked to lower BMI (NHS).
Hormonal Balance
For conditions like PCOS, regulating blood sugar is crucial. High insulin levels, driven by high GI foods, exacerbate hormonal imbalances. A low GI diet can mitigate these effects and support hormonal health (NICE guidelines).
Energy and Mood
Low GI foods provide sustained energy, reducing mid-day fatigue and improving mood stability. For busy lifestyles, this can make a significant difference in productivity and overall well-being.
Pregnancy
Women with gestational diabetes benefit immensely from a low GI diet, which helps stabilise blood sugar and ensures a healthier pregnancy for both mother and baby (NHS).
Long-Term Health
A diet rich in low GI foods lowers the risk of chronic conditions like type 2 diabetes and cardiovascular disease. These diseases disproportionately affect women, particularly post-menopause, making prevention strategies critical.
How to Use the GI for Better Food Choices
Practical Tips for Incorporating Low GI Foods
- Swap white bread for wholemeal bread.
- Replace white rice with brown rice or quinoa.
- Opt for porridge oats instead of sugary cereals.
- Choose apples or berries over fruit juices.
Balancing Meals with Moderate GI
Combining low and high GI foods can balance the overall impact on blood sugar. For example:
- Pair a baked potato (high GI) with grilled salmon and a side of broccoli.
- Add hummus (low GI) to a slice of wholemeal toast (medium GI) for a balanced snack.
Tips for Eating Out
- Opt for grilled dishes over fried ones.
- Request wholegrain options where possible.
- Avoid sugary drinks; choose water or herbal teas instead.
Factors Affecting the GI of Foods
Understanding the factors influencing a food’s GI can help you make better choices:
- Processing: Refined foods like white flour have higher GI than wholemeal options.
- Cooking Methods: Steaming or boiling retains a lower GI compared to frying or roasting.
- Ripeness: A ripe banana has a higher GI than a green one.
- Fibre Content: High-fibre foods, like vegetables and legumes, slow glucose absorption.
Glycemic Load (GL): A More Complete Picture
While the GI is helpful, it doesn’t account for portion sizes. Enter Glycemic Load (GL), which considers both the GI and the carbohydrate content of a serving. For example:
- Watermelon: High GI but low GL due to its low carbohydrate content per serving.
- Wholemeal pasta: Moderate GI but higher GL when consumed in large quantities.
Using both GI and GL offers a nuanced understanding of a food’s impact on blood sugar.
Beyond the GI: Other Considerations for Healthy Eating
The GI is just one piece of the puzzle. A healthy diet should also consider:
- Calorie intake: Align with activity levels and goals.
- Macronutrient balance: Include a mix of protein, healthy fats, and carbohydrates.
- Micronutrient intake: Prioritise foods rich in vitamins and minerals.
- Dietary fibre: Crucial for digestion and heart health.
Encourage diversity in your diet by focusing on whole, unprocessed foods and incorporating a variety of nutrient-dense options.
Seeking Professional Guidance
For tailored advice, consult a registered dietitian or nutritionist. These professionals can create a personalised plan based on your unique needs, especially if managing conditions like PCOS or diabetes.
Resources:
Conclusion
The Glycemic Index is a practical and accessible tool that can empower women to make informed food choices. By prioritising low GI foods, you can improve energy, balance hormones, and reduce the risk of chronic diseases. However, the GI is most effective when combined with a holistic approach to nutrition.
Why not start today? Experiment with adding low GI foods to your meals and observe the positive changes in your energy levels and overall health. For further support, download our Low GI Food List and Meal Plan to begin your journey toward better eating habits.
Mounjaro is a new medication developed by Eli Lilly that contains the active ingredient tirzepatide. It was originally designed to help people with type 2 diabetes manage their blood sugar levels. Mounjaro is administered as a once-weekly injection using a self-injection pen, typically into the abdomen, thigh, or upper arm. In the UK, tirzepatide (Mounjaro) has been approved for use by the Medicines and Healthcare products Regulatory Agency (MHRA).
Besides helping with blood sugar, Mounjaro has also been found to be very effective at helping people lose weight. This is why you might have heard it called a "weight loss jab" in the media.
- How you take it: You inject Mounjaro once a week. Your doctor will usually start you on a small dose and slowly increase it over time. This helps your body get used to the medicine and can lower the chance of you feeling sick.
How it Works:
Mounjaro is like a "twin hormone" medicine. It acts like two natural gut hormones, GLP-1 and GIP. These hormones help control blood sugar and appetite.
- It helps your body release more insulin when needed and lowers sugar from your liver, improving blood sugar control.
- It makes you feel fuller sooner and for longer, helping you eat less.
- Working on both GLP-1 and GIP is thought to be why it can lead to greater weight loss than medicines that only use GLP-1 (like Semaglutide in Ozempic/Wegovy).
What is it Used For?
- Type 2 Diabetes: Mounjaro lowers blood sugar effectively, often helping patients reach better levels (lower HbA1c). It's used alongside diet and exercise, sometimes with other diabetes medicines, typically when standard treatments aren't enough, especially if weight loss would help.
- Weight Management: In studies, people using Mounjaro lost a significant amount of weight, often averaging 15-20% of their body weight over about 1 to 1.5 years. It's approved for adults with obesity (high BMI) or those with a lower BMI and a weight-related health problem.
Access in the UK:
- NHS: Mounjaro is available on the NHS for type 2 diabetes if you meet certain criteria. For weight loss, NHS access is starting gradually through specialist clinics for adults with a very high BMI and multiple weight related health issues.
- Private: You can also access Mounjaro privately through weight loss clinics, pharmacies or online services like ours if you meet the medical criteria. SheMed operates a weight management programme specifically tailored for women, which includes the potential prescription of GLP-1 medications such as Mounjaro and Wegovy, provided the individual meets their medical criteria.
Mounjaro vs. Semaglutide (Ozempic/Wegovy):
Both are effective weekly injections. Semaglutide works on GLP-1 while Mounjaro works on both GLP-1 and GIP. Studies suggest Mounjaro may lead to slightly more weight loss on average. But choice of drug depends on a number of factors and is very individual.
Side Effects and Safety:
Common side effects are usually mild stomach issues (nausea, vomiting, etc.) that often improve over time. Because it affects appetite, you'll feel less hungry. If you take other diabetes medicines, your doctor might adjust doses to prevent low blood sugar.
Serious side effects are rare, but contact a doctor immediately for severe tummy pain, persistent vomiting, allergic reactions, or worrying mood changes.
Important Note: Mounjaro works best with healthy eating and exercise. If you stop Mounjaro, appetite and weight can return if lifestyle changes aren't maintained.
Check our healthcare support page to see if Mounjaro could be a suitable option for you based on your health needs and the latest criteria.
FAQs
1. How is Mounjaro administered?
Mounjaro is given as a once-weekly injection. Your healthcare provider will guide you on the correct dosage and administration technique.
2. Can I use Mounjaro if I’m pregnant or breastfeeding?
No, tirzepatide is not recommended during pregnancy or breastfeeding, as its safety in these situations has not been established. If you are planning to conceive or are breastfeeding, discuss alternative options with your doctor.
3. How long does it take to see results with Mounjaro?
While individual results vary, many users begin noticing changes within a few weeks. Maximum benefits are typically observed after several months of consistent use, alongside dietary and lifestyle adjustments.
References
- MotherToBaby. (2024). Tirzepatide (Mounjaro®, Zepbound®) - Mother To Baby | Fact Sheets. https://www.ncbi.nlm.nih.gov/books/NBK605070/
- Watanabe, M., & Hasegawa, Y. (2021). Tirzepatide in adults with obesity and type 2 diabetes. New England Journal of Medicine, 385(11), 1046-1056. https://doi.org/10.1056/NEJMoa2107519
- Kahn, S. E., & Florez, J. C. (2023). Tirzepatide: A dual GLP-1 and GIP receptor agonist for type 2 diabetes management. PMC, 11543192. https://pmc.ncbi.nlm.nih.gov/articles/PMC11543192/
- Kahn, S. E., & Florez, J. C. (2023). Tirzepatide once weekly for the treatment of obesity. New England Journal of Medicine. https://pubmed.ncbi.nlm.nih.gov/36751934/
- Nauck, M. A., & Quast, D. R. (2020). Glucagon-like peptide-1 and glucose-dependent insulinotropic polypeptide: A review of their roles in obesity and type 2 diabetes. Endocrine Reviews, 41(3), 1-24. https://pubmed.ncbi.nlm.nih.gov/32459834/
- Kahn, S. E., & Florez, J. C. (2020). Tirzepatide: A novel dual glucose-dependent insulinotropic polypeptide and glucagon-like peptide-1 receptor agonist for type 2 diabetes management. Endocrine Society. https://www.ncbi.nlm.nih.gov/books/NBK605070/
A groundbreaking clinical trial has revealed that Mounjaro (tirzepatide) leads to greater weight loss than its rival Wegovy (semaglutide), offering new hope for people struggling with obesity.
Head-to-Head Results: Mounjaro vs Wegovy
The study, presented at the European Congress on Obesity and published in the New England Journal of Medicine, compared the two most talked-about weight-loss injections. Over 72 weeks, participants taking Mounjaro lost an average of 20% of their body weight, compared to 14% for those on Wegovy. That’s a significant difference, especially for those with a lot of weight to lose.
Key Findings:
- 32% of Mounjaro users lost at least a quarter of their body weight, compared to 16% on Wegovy.
- Waistlines shrank more: Mounjaro users lost an average of 18cm from their waists, while Wegovy users lost 13cm.
- Health improvements: Mounjaro also led to better blood pressure, blood sugar, and cholesterol results.
- Similar side-effect profiles for both drugs.
- Women tended to lose more weight than men on both medications.
How Do These Medications Work?
Both Mounjaro and Wegovy help people feel full, reducing appetite and encouraging the body to burn stored fat. The key difference is that Wegovy mimics one appetite-control hormone, while Mounjaro targets two, which may explain its superior results.
Mounjaro and Wegovy: Availability and Eligibility in the UK
Both Mounjaro and Wegovy are available for weight management in the UK through both the NHS and private clinics. Here’s what you need to know about who can access them and how.
NHS Eligibility Criteria
Both medications are available on the NHS, but only for people who meet specific criteria:
- Adults with a BMI of 35 or above and at least one weight-related health condition (such as high blood pressure, cardiovascular disease, or osteoarthritis).
- Adults with a BMI of 30 or above who qualify for referral to a Specialist Weight Management Service (SWMS) and have not succeeded with other weight loss methods.
- Some groups, such as certain minority ethnic backgrounds or those with cardiovascular disease, may qualify with a BMI as low as 27.5.
Private Prescription Criteria
For those seeking treatment privately, the requirements are less strict:
- BMI of 30 or above, or BMI of 27 or above with a weight-related health condition or from certain ethnic backgrounds.
- Patients must complete an online or in-person consultation, including questions on weight, medical history, and current medications.
- New regulations require verification of identity and medical suitability, often with GP input or supporting records.
Estimated Monthly Costs
Customers seeking access to weight loss treatments like Mounjaro and Wegovy can conveniently receive private prescriptions through online clinics such as SheMed Healthcare. SheMed specializes in providing healthcare services tailored for women, including a dedicated weight loss programme.
Here is a breakdown of the programme's pricing:
- Starting Price: £99 for the initial dose.
- Includes: This initial cost covers a health screening, which involves a blood test to ensure the treatment is safe and appropriate.
- Subsequent Doses: Later doses are priced at £159 each.
Conclusion
This major trial confirms Mounjaro's significant edge over Wegovy, demonstrating superior weight loss and better health outcomes for individuals with obesity. Both medications represent powerful advancements in weight management and are available in the UK via NHS and private pathways, offering promising new options for those seeking effective medical treatment. If you have any questions about these medications or weight loss options, please visit the SheMed Support website for more information.