Glycaemic Index

Low Glycaemic Diet

What is a low glycaemic diet?

A low-glycaemic diet focusses on the glycaemic index rankings of food, consuming carbohydrate foods that have a low glycaemic index ranking…


What is Glycaemic Index?

The Glycaemic index is a rating system that measures the type of carbohydrates in food and fits them into a ranking system according to their effect on your blood sugar levels on a scale from 0 to 100. Although many people just think that all carbohydrates are the same, there is in fact different types of carbohydrates which all have their own unique effects on blood sugars. When you consume carbohydrates, your digestive system breaks it down into sugars that enter the bloodstream, this rating system shows how quickly each food will affect your blood sugar level when it is eaten alone. The foods that raise your blood sugar levels quickly are rated higher in the scale compared to foods that raise your blood sugar levels more slowly that you will find have a lower glycaemic index rating.

What foods contain carbohydrates?

Carbohydrates can be found in bread, cereals, fruits, vegetables and dairy products

Different food has different ratings within the glycaemic index. Some foods that have a high GI rating include: Sugar and sugary foods, Sugary soft drinks, White bread, potatoes, white rice. And a few foods that have low or medium GI ratings include some fruit and vegetables and wholegrain foods, for example porridge oats.

What are the benefits of a low glycaemic diet?

Simply, a low glycaemic diet helps warn off illness and disease! It can also help you manage your condition of diabetes. Along with other benefits such as:

  • Improve your cholesterol levels
  • Reduce your risk of developing heart disease
  • Help you stay full longer
  • Increase your energy levels

There are always some drawbacks to everything…

The glycaemic index does not provide a complete nutritional picture, do not forget to consider the fat, protein, sugar and fibre being consumed with the foods you are eating as well as the GI rating.

Example: Think about some French fries, if you have a look at the GI of 75, you could think that is better than the healthier option of a baked potato that has a GI of 85 but when you consider all of the factors to a healthy diet, the baked potato fits into a balanced diet a lot better than some French fries! There are many unhealthy low GI rated foods, such as ice cream and chocolate, so make sure you are careful to keep to a healthy balanced diet as well as just focusing on low GI rated foods.

The GI measures the effects of a single food, something many people may forget is that many foods are not eaten alone, and often consumed as a meal and therefore the GI is difficult to predict.

It can be difficult to calculate the Glycaemic Index and does not always reflect the full picture of foods, such as the healthiness of specific foods whilst not considering the number of carbs consumed.

What are the benefits of a good diet and exercise together?

Putting your healthy diet with exercise can benefit you a lot more than just doing one or the other! By combining the both together you will reach benefits such as:

  • Happier moods
  • Decreased fat storage and weight control
  • Normalised blood pressure and cholesterol levels
  • Decreased systemic inflammation
  • Greatly reduced risk of diabetes, heart disease, gastrointestinal, autoimmune, and neurological disorders
  • Increased energy and resilience

By bringing exercise into your daily routine you can improve your metabolism, sleep, strength and endurance, cardiovascular and skeletal health.

So why not join our online fitness sessions 3 times a week to increase your physical activity to complement the healthy diet you are consuming.

Online Fitness session option:  

Monthly subscription to access x3 weekly morning 1hr sessions throughout the calendar month:

Monday07:30hrs to 08:30hrs (Online)
Wednesday07:30hrs to 08:30hrs (Online)
Friday07:30hrs to 08:30hrs (Online)

16 years and over: £45 per month

Under 16 years:     £25 per month          

Process subscription:

Recommendation to find out more about a real-life use of the glycaemic diet:

Sarah, someone close to Performance To Summit has followed her own journey of warning off illness and disease, check out her book ‘The Shock Factor’ to find out about her heart-warming story. To find out more visit:

Here are some links below that we have used to expand our knowledge… and that may give you a little more information if you need to find out anymore:

Author: Performance To Summit Team – Dave Pickles & Fay Burrows 

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Customer Reviews

Performance To Summit

Customer Reviews

Paul - Sandbach

I have been doing these sessions with Performance To Summit and Dave Pickles for the last 3 years and cannot stress how much of a positive impact that these sessions have had on myself and family. Without a doubt the sessions are tough, but they are done in such a way that they are enjoyable and we look forward to them as a family. The sessions are all year round in all weathers,(rain, snow wind – all of them together) and during the winter in the dark, the true testament to me is that not only do my teenagers want to go regularly, without being pushed, but they along other teenagers within the group have been known to drag their reluctant parents to a session in the rain and dark in January, which is down to Dave, his motivational skills and the inspiration he gives us. The benefits we get from these sessions are not only physical, I can see how we have all grown in positive mental attitude, self-confidence and general wellbeing and I can see that in others who are part of the Performance To Summit family. I am not sure what I would do if these sessions ever stopped which was a massive concern for me once lockdown started, however, Dave launched the on line version which has been a fantastic success although I do still miss the face to face sessions and the interaction with the other Performance To Summit fitness family members.

Jackie - Tarvin

Communication, Professionalism, Quality

Thomas - Tarvin

Carol - Davenham

Dave is so supportive and encouraging even when he’s pushing you to improve.
I have been involved in his fitness sessions for many months now and they keep me strong and flexible and as a 60+ year old I find this extremely important
I highly recommend his sessions - you won’t regret it

Laura - Kingsmead

The sessions are hard, but fun (if that’s possible)? Dave’s endless positivity turns any event into a positive one. The sessions during lockdown have been great, not only in order to keep fit but also to keep connected with others. We laugh, we smile, we grimace, but we are all fitter and stronger as a result. Why not give it a go?

Laura - Northwich

I began my journey with Performance To Summit following a recommendation from a friend who said it may help me improve my fitness and strength and help to resolve a long standing problem with sciatic pain caused by a problem with my Piriformis muscle.
When I began, I was reasonably fit having exercised regularly throughout my life, however this pain was causing me problems and I was becoming frustrated by not being able to exercise as I would like. I informed Dave of my injury and the exercises I took part in were adapted where needed to help with this injury. Through attending regularly and developing correct form on the functional exercises given by Dave my injury improved, to the point of being pain free. This was a really positive outcome and I continued to regularly attend Dave’s sessions and my fitness and strength has improved greatly. Initially I could not do more than a few sit ups or press ups and I can now confidently and correctly complete many sets of these during a session.
At every session Dave asks if there are any injuries or restrictions and then the exercises and sessions are adapted as needed. This is always done in a positive, reassuring and motivating way, so you never feel like you cannot achieve. His positivity and enthusiasm are unmeasurable. I feel fitter and stronger than ever before.

Abi - Sandbach

When I first started attending the Performance To Summit fitness sessions, I had ruptured my ACL and was waiting for surgery. In the weeks prior to my operation, through the fitness sessions, Dave encouraged me to get my knee and hamstring as strong as possible. Following surgery, even before I could walk without crutches, Dave devised exercises I could do whilst sitting and using my crutches in novel ways to keep my upper body active and me challenged! Through every stage of my rehabilitation, Dave was full of encouragement and constantly adapting exercises as part of the session to keep me motivated and fully involved. Still being able to be part of the Performance To Summit team was a huge boost mentally; being outside with an amazing group of like-minded people is great for self-esteem. The support I received from Dave through Performance To Summit was invaluable to my recovery; he made me believe in myself that I would reach my ultimate goal of getting back on the hockey pitch. Even though it was a year from operation to achieving this, Dave was always positive, always encouraging, and always listened to how I was feeling and how hard he could push me without ever making me feel like it was too much. Without Dave’s constant encouragement and positivity, I know my rehabilitation would have been much harder - his drive drove me - it’s infectious!

Neil -Sandbach

I have had lower back pain for many years and suffer from occasional acute exacerbations which can severely limit my mobility. This can be very frustrating for someone who is very keen on sport and exercise! I have attended the fitness sessions run by Dave for a number of years and he has provided great help and support in managing this chronic condition. Dave is able to tailor his sessions to help with rehabilitation, recommending appropriate exercises to increase mobility and core strength. He also pays great attention to the psychological aspects of injury, providing constant encouragement and motivation, which is key to recovery.