Aishti Magazine - April/May 2008
Kirsten Vance

What is it about dieting and carbohydrates? It seems that in the last couples of decades, we've become a world obsessed by them. The ultimate carb eliminator, the Atkins diet, preached virtually wiping them off the menu and in the process made enjoying a simple sandwich or a bowl of pasta akin to committing carnal sin. Other similar diets all installed varying degrees of carb-fear into their legions of followers.

The latest diet craze is also all about carbs, but this time around, with the glycaemic index (GI) diet, the approach appears to be a whole lot saner. "What's positive is that it encourages you to focus on healthy carbs," says Ramona Josephson RD, president of weightlossdeal.com. "It's a very useful tool and moves us in the right direction."

The GI diet advocates making smarter choices, eating more low and medium GI carbohydrates, such as apples, oranges, pasta, and beans, and fewer high GI ones, like French fries, white bread, and potatoes. High GI foods are processed much more quickly by the body, causing rapid rise in blood sugar, whereas low GI foods are broken down more slowly, resulting in a much slower rise. The World Health Organization and some diabetic associations offer recommendations on how to use the index to manage blood-sugar levels, something that is of constant concern for people with diabetes.

Recently the GI diet has become a hot topic in much wider circles, though it dates back to the early 80's, when it was created by a couple of doctors in Toronto. The index has been getting more attention in the media and has even been dubbed the "Atkins alternative" by some, though that's a bit of a misnomer, considering the differences. "The index is also helpful to people who are trying to manage their weight," says Josephson. "It's a smart component of a healthy weight-loss diet." That's because the body breaks down lower GI foods more slowly, so you will feel fuller longer and are less likely to head back to the fridge too soon.

But some are extolling the health benefits of the GI index way beyond weight loss and management of blood-sugar levels for diabetics. According to information from the Canadian Diabetic Asssociation, the GI index may help you control cholesterol levels as well as lower your risk of getting heart disease and type 2 diabetes. If so, it would be a diet to consider for a much broader spectrum of people.

The problem with the GI index is that it's not always so simple. The way food is processed and even prepared can affect its GI rating. For example, pasta that is cooked as it should be - al dente - has a lower GI than pasta that is overcooked. Of course, people don't only eat carbs and what is eaten alongside can also affect how the body breaks them down. Potatoes and parsnips are both high GI foods, but the protein in a meal will help slow down their absorption.

Unfortunately, in most countries, packaged foods contain no information about GI ratings, though Diabetes Australia, in conjunction with other organizations, has created a GI symbol program to include such information on packaged food Down Under. In the meantime, Josephson says consumers elsewhere should choose packaged foods that are higher in fiber.

So much talk about carbohydrates- the good, the bad and the ugly - begs a simple question: is it realy all in the carbs? Not according to Josephson: "The focus here is only on one nutrient, but the goal should be to eat carbohydrates, protein, and fat in a smart way."