Reducing Your Risk of Chronic Diseases with a Low Glycemic Index Diet

Are carbohydrates bad?

Not all carbohydrates are made equal or classified as bad! Carbohydrates (e.g., starch and sugars) are essential nutrients that fuel our brains, organs, and muscles.
However, identifying suitable types of carbohydrates to fuel our body is of utmost importance. Carbohydrates can be classified in many ways, and Glycemic Index (GI) is one of the leading ways to choose the right type of carbohydrate for our health. 

What is Glycemic Index (GI)?

Glycemic Index (GI) is an easy way to help us measure how carbohydrates affect our blood glucose levels. High GI carbohydrates cause blood glucose/sugar levels to spike up and then drop drastically.
However, low GI carbohydrates are digested and absorbed slowly, causing the blood glucose/sugar level to spike slowly and decrease progressively.
The gradual release of glucose into the bloodstream has various benefits and reduces the risks of multiple diseases. Contrary to popular belief that Low GI foods are for people with diabetes only, low GI foods should be the wise food choice for everyone.


Scientific studies have repeatedly shown that a Low GI Diet reduces the risk of developing certain diseases and effective in:


  • Managing weight and appetite
  • Managing diabetes and related complications
  • Managing symptoms of Polycystic Ovarian Syndrome (PCOS)
  • Delaying hunger and extending satiety
  • Reducing the risk of Type 2 diabetes
  • Reducing the risk of heart diseases
  • Reducing the risk of eye diseases and age-related macular degeneration
  • Reducing the risk of sleep disorders (more research is required)
  • Reducing acne issues
  • Reducing the risk of breast cancer 
  • Improving concentration and focus
  • Improving certain aspects of pregnancy outcomes
  • Increasing endurance in sports or physical tasks

Examples of Low Glycemic Index (GI) Foods?

The GI of the food may vary based on variety, species, ripeness, storage conditions, processing method, cooking method, cooking duration, and even chewing.
For example, pineapple may either be in the medium or high GI category based on the variety, ripeness, and other factors. Plus, some plant foods with a higher GI — such as bananas and melon — are not likely “bad” for you when eaten in moderation.

Good eating habits:

  • Taking slower with fewer bites when eating may reduce blood sugar levels.
  • Using chopsticks instead of a spoon may reduce blood sugar levels.
  • Always mix your carbohydrate foods with fibres and protein. For example, eating a bowl of corn flakes on its own produces a more rapid spike in blood glucose levels than if it is eaten with added low-fat milk, berries, and oat bran. 
  • Choose foods that are minimally cooked: rice porridge, over-cooked pasta, and mashed potatoes have a higher GI than a bowl of rice, al dente pasta, and whole baked potato, respectively. 
  • Choose foods that are minimally processed: white flour, white basmati rice, and fruit juices have a higher GI than wholemeal coarse flour, brown basmati rice, and whole fruits. 

Considering Low Glycemic Index formulas such as Nature One Dairy GlucoCare Low GI Formula can be helpful to replace unhealthy snacking habits or meet the nutritional needs of people with restricted diet or diabetes.
Nature One Dairy GlucoCare has a clinically-tested GI of 21.5 (Low GI) with a high amount of protein, fibre, omega 3, and 28 different vitamins and minerals. 
Choose Low GI products when shopping!
Nature One Dairy® is a dairy manufacturer from Australia and produces a range of dairy products specifically designed for every age group ranging from infants to the elderly and everything in-between in their own pharmaceutical grade factory based in Melbourne.


Discover their range of adult nutrition for different active groups, using only high quality, premium ingredients and formulated specially for your aging growth.


GlucoCare Low GI Formula can be found in major supermarket chains including selected stores at Giant, Cold Storage, National HealthCare Pharmacy Group Polyclinics, Prime, Sheng Siong and online on Lazada and Shopee.


Sign up here to redeem FREE sample sachet for GlucoCare Low GI Formula today.