Low Glycaemic Index (GI) Living

From creamy lattes to milk teas and that irresistible slice of cake behind the glass, living a low-glycaemic (GI) lifestyle can sometimes feel like swimming against a tide of temptation. One moment you’re buzzing from a sugar rush; the next, you’re crashing—foggy, irritable, and craving more. But managing your blood sugar doesn’t have to mean giving up joy. With a few smart low-GI habits, you can stay energized, focused, and satisfied—without feeling deprived.

Why Low-Glycaemic Eating Matters

The glycaemic index (GI) measures how quickly foods raise your blood sugar. High-GI choices like white bread, white rice, soda, and sugary cereals cause rapid spikes followed by sharp drops—leaving you tired, hungry, and craving more. Over time, this cycle can contribute to insulin resistance, weight gain, and metabolic imbalances.
In contrast, low-GI foods digest more slowly, keeping blood sugar steady and hunger under control throughout the day.

Putting It into Practice

Knowing about GI is just the first step. The real difference comes from small, consistent habits. These seven practical strategies can help you balance blood sugar, sustain energy, and curb cravings—without feeling restricted.

Balance Meals with Protein, Fibre & Healthy Fats

Pairing carbohydrates with protein, fibre, and fat helps slow digestion and prevent blood sugar spikes.

Protein: eggs, tofu, chicken
Healthy fats: avocado, nuts, flaxseed oil, coconut oil
Fibre: leafy greens, lentils, chia seeds

Try swapping toast and jam for whole-grain toast topped with nut butter and eggs—you’ll feel fuller, longer, and avoid the mid-morning energy crash.

Rethink Carbs—Don’t Eliminate Them

Carbohydrates aren’t the enemy; it’s the type that matters. Refined carbs like white rice, instant cereals, noodles, and sugary snacks cause quick spikes in blood sugar—especially when eaten alone.

Choose instead:

Whole carbs: sweet potatoes, quinoa, brown rice, lentils
Low-GI fruits: berries, guava, citrus, green apples
Minimally processed grains: oats, barley, sprouted grains

Balanced, slow-digesting carbs provide lasting energy and help curb sugar cravings naturally.

Eat in the Right Order

What you eat matters—but so does how you eat it. Starting your meal with fibre and protein before carbs can significantly reduce blood sugar spikes.

Begin with vegetables or salad, follow with protein, and finish with grains or starches. This small shift helps stabilize glucose, support metabolism, and keep energy levels steady—all without changing what’s on your plate.

Move After Meals

Just 10 to 15 minutes of light movement after eating can make a big difference. A short walk helps your muscles absorb glucose more efficiently—acting like a natural “glucose sponge.” It also supports digestion and helps prevent that post-meal sluggish “food coma” feeling.

Watch the Liquid Sugar

Sweet drinks—like milk tea, soda, and even fruit smoothies—can spike blood sugar fast. Because liquids digest quicker than solids, the sugar hits your system harder. Choose water, herbal teas, or honegar instead. If you’re juicing, stick to low-sugar produce: leafy greens, green apples instead of red, and skip beetroot. To slow sugar absorption, add healthy fat and fibre to your smoothies—like avocado, chia seeds, flaxseed oil, or coconut oil.

Mind the Morning

Your body is more insulin-resistant in the morning, so skip sweet or high-carb breakfasts. Begin your day with a low-GI, protein-rich meal and healthy fats to stay full longer, maintain steady energy, and keep carb cravings in check. Try:

Eggs with avocado and greens
Yoghurt or overnight oats with berries, nuts, seeds, flaxseed oil, or coconut oil
Chia pudding with almond butter and cinnamon

Bonus Tip:
If you plan to enjoy high-GI foods like white rice or noodles, take Herbal Matrix Powder (Herbal Klenz) 15 minutes before your meal. Formulated with psyllium husk, apple pectin, butcher’s broom, slippery elm, fennel seed, and inulin, it helps slow glucose absorption, promotes steady energy, and supports digestive and gut health.

Don’t Overlook Sleep, Stress & Timing

Poor sleep, chronic stress, and late-night meals can all throw off blood sugar balance by elevating cortisol and impairing glucose control. Support steadier energy and metabolism with these simple habits:

Aim for 7–8 hours of quality sleep each night
Manage stress through breathwork, walking, journaling, or any calming activity that works for you
Avoid eating 2–3 hours before bedtime to give your body time to rest and reset

CONSISTENCY

It’s about consistency, not perfection.

Low-GI living isn’t about getting it perfect. It’s about building steady habits, choosing nourishing foods, and listening to your body.

Extra Support for Low-GI Living

While whole foods and balanced habits form the foundation, supplements can provide added support—especially during times of stress, hormonal changes or fatigue. Nutrients such as chromium picolinate, CoQ10, B complex, niacin, coconut oil and flaxseed oil can help stabilize blood sugar, enhance energy and reduce inflammation.
Remember: supplements aren’t a cure-all, but they can give your body the boost it needs to stay balanced and resilient.