Sigal Sabag MAR - Reflexologist - Stress and the Glycaemic Index

Reflexology

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Stress

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Carbohydrates and the Glycaemic Index (GI)

Our bodies convert carbohydrates into glucose so they are essential for maintaining balanced energy levels. On an average day the brain uses 40% of all carbohydrates consumed. An imbalance may create fatigue, irritability, depression, crying spells, digestive disturbances, dizziness, insomnia, excessive thirst, poor concentration, forgetfulness, excessive sweating and blurred vision.

Complex carbohydrates (eg brown rice, vegetables, beans, lentils and fruit) take longer to digest than refined carbohydrates so when eaten, your body digests them and releases their potential energy steadily and gradually.

The Glycaemic index shows how fast or slowly foods release energy. The effects that different foods have on your blood sugar are compared against pure glucose, where glucose has a value of 100. You need low GI levels to sustain energy and concentration throughout the day. Foods with a GI score below 50 are best.

Food		GI Score

Sugars
Glucose Honey Sugar (sucrose) Fruit sugar (fructose)		100 75 58 18

Grains
White rice Brown rice Couscous Pastry Basmati rice White spaghetti Noodles Wholemeal spaghetti Barley		71 64 64 58 57 50 43 39 25

Breads/biscuits
Baguette Rice cake Wholemeal crispbread Waffle Bagel White bread Wholemeal bread Ryvita Crumpet Croissant Shortbread biscuit Pitta bread Sourdough rye bread Digestive biscuits Rich tea biscuits Oatmeal biscuits Wholegrain rye bread		98 80 79 75 72 69 68 68 68 67 64 57 56 58 54 53 40

Fruit
Watermelon Pineapple Raisins Melon Raisins Banana Apricot (fresh) Kiwi fruit Grapes Peach Orange Apple Plum Pear Apricot (dried) Grapefruit Cherries		72 65 64 65 63 61 56 52 45 42 40 38 38 37 30 25 24

Dairy products/substitutes
Tofu ice cream Ice cream Ice cream (low fat) Yoghurt Low fat fruit yoghurt Skimmed milk Whole milk Low fat yoghurt (with sweetener)		73 61 50 35 33 31 27 14

Food		GI Score

Cereals
Cornflakes Rice Krispies Puffed rice Weetabix Shredded wheat Muesli Special K All-Bran Porridge oats		82 80 73 68 67 65 53 53 49

Pulses
Baked beans Baked beans (no added sugar) Butter beans Chickpeas Blackeye beans Haricot beans Kidney beans Lentils Soya beans		57 38 35 35 32 30 28 27 13

Vegetables
Parsnips (cooked) Potato (baked/jacket) Broad beans Pumpkin (boiled) Chips (french fries) Swede Potato (mashed) Potato (new, boiled) Beetroot (cooked) Sweetcorn Sweet potato Peas Carrots (cooked)		96 84 78 75 75 72 70 70 63 57 53 51 48

Snacks and drinks
Lucozade Pretzels Jelly beans Corn chips Fanta Mars bar Squash (diluted) Muesli bar with fruit Cola Muesli bar Popcorn (low fat) Crisps Milk chocolate Orange juice Apple juice (unsweetened) Peanuts		93 82 79 73 68 68 65 64 63 60 54 53 49 44 38 14

Sigal Sabag MAR is a qualified reflexologist, offering Reflexology treatments in North London and Central London. Sigal also specialises in Reiki treatments throughout North London and Central London.