Low-Glycaemic Diet

A low-glycaemic (low-GI) diet means choosing foods that do not cause big spikes in your blood sugar — think whole grains, legumes, vegetables, and most fruits instead of white bread, sugary drinks, and refined snacks. Because these foods digest more slowly, you feel fuller for longer and have more stable energy throughout the day, which helps you eat less overall.

A low-glycaemic diet prioritises foods with a glycaemic index (GI) of 55 or below and a low glycaemic load. The glycaemic response to carbohydrate-containing foods is influenced by starch structure (amylose-to-amylopectin ratio), fibre content, fat and protein co-ingestion, and food processing method. Meta-analyses of randomised controlled trials indicate that low-GI diets produce modestly greater weight loss (approximately 1 kg additional loss over 5 weeks to 6 months) compared to high-GI diets, with the primary mechanism being enhanced satiety and reduced postprandial insulin excursions, which limit fat storage signalling.

For patients with insulin resistance, prediabetes, or type 2 diabetes — conditions closely linked to excess weight — a low-GI dietary approach can simultaneously support weight loss and glycaemic control. Dr. Joseph Wang can help you develop an individualised eating plan that incorporates low-GI principles as part of your comprehensive weight management strategy at Accord Medical.