The Low GI Diet & Aspartame

It's time to ditch the fast fix dieting and focus on long term diet planning. Low GI choices provide satisfying and energy-boosting results that are easy to incorporate into your existing diet. Aspartame sweetened products can really make a positive contribution to the low GI diet.

Low calorie and low carbohydrate diets have been extremely popular in recent years but the health breakthrough of the GI factor seems to be the latest buzz. Quite the opposite of the Atkins diet, which required cutting out carbohydrates and focusing on fats, the new low GI diet guides its followers to stop relying on fatty foods for their main source of energy and start choosing good slow release carbohydrates known as low GI foods instead.

Slow release carbohydrates (low GI foods) not only supply us with our necessary glucose but also contribute to sustained energy levels and leave us feeling satisfied and full after eating. Quick release carbohydrates (high GI foods) on the other hand give a short burst of energy that cause the pancreas to release insulin in order to counter-balance the sharp increase in blood glucose.

Professor Jennie Brand-Miller, Kaye Foster-Powell and Joanna McMillan-Price, authors of the 'The low GI diet' describe the diet as flexible, simple and a delicious way of living. Dieters are recommened to eat a variety of foods with sensible quantities of typical carbohydrates such as bread, pasta and rice choosing the low GI varieties. They should also incorporate lean meat, fish, dairy and generous amounts of fruit and vegetables (bar high GI potatoes) to ensure that meals are balanced.

Since aspartame has no carbohydrates it does not affect blood glucose levels or have a GI rating. Aspartame offers the sweetness of sugar without the carbohydrates or calories and lowers the total GI of a product, allowing you to continue enjoying your favorite foods and feel better for it

All GI tested foods and drinks are on the GI database at www.glycemicindex.com. Among those listed are regular cola and orange soft drinks with sugar, which have GI ratings of 53 and 68. Diet versions of these and other soft drinks which are sweetened with aspartame do not have a GI rating as they contain no carbohydrates and so do not affect your blood sugar levels.

Other products on the database which have both sugar and aspartame varieties are low fat, fruit yoghurts and low fat, chocolate milk. The sugar sweetened varieties of each have GI ratings which are approximately 30-50% higher than those sweetened with aspartame.

Food or Drink GI with sugar GI with aspartame Cola soft drink 53 0* Orange soft drink 68 0* Yoghurt, low fat, fruit 33 17 Milk, low fat, chocolate 34 24

*These are not listed on the Glycemic Index Database as they cannot have a GI rating.

Since 2000, The Glycemic Index Foundation of South Africa, in association with Diabetes South Africa, has been using a series of GIFSA logos that indicate that the endorsed foods are healthy, lower in fat and suitable for diabetics. Similarly, British supermarkets are now labeling a range of foods as low and medium GI. These positive steps help to communicate the benefits of good food and drink to guide us towards a better diet.

Benefiting from improved energy levels on the GI diet means that you will soon feel more motivated to become physically active. As a result, increased physical activity requires a higher fluid intake. This should not, however, be a reason to reach for the high sugar soft drinks just to quench your thirst. Instead, by choosing a diet soft drink option sweetened with aspartame, it is possible to continue following the low GI diet. Treat yourself to one of the new sugar free diet drinks from The Coca-Cola Company such as Fanta Z, Lilt Z, Dr Pepper Z or Sprite Z. Also new this summer in the sugar free category are Tango Clear and 7-Up free from Britvic.

The beauty of the GI diet is not only effectiveness with regard to weight loss but also the improvement in your overall health and an increase in your long-term energy levels. Using aspartame in both food and drinks to lower GI content is a recipe for success. A low GI diet with aspartame combined with a healthy dose of exercise is the way forward.

Please visit our aspartame and low GI diet website for more information.

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