Glycaemic index
What is the Glycaemix index?
The Glycaemic index (GI) is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that break down quickly during digestion have a higher GI rating. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a lower GI.
In summary:
- High GI foods - break down quickly and release energy to the body quickly
Example: bananas have a high GI and are often eating during sports as they release energy almost instantly - Low GI foods - break down slowly and release energy to the body slowly
Example: muesli has a low GI and is a great start to the day as it realeases energy slowly so you feel satisfied for longer.
How does the Glycaemic index help me?
- Low GI diets can help people lose weight
- Low GI diets can improve the body's sensitivity to insulin
- Low GI can improve diabetes control
- Low GI foods keep you fuller for longer
- High GI foods can help re-fuel energy stores after exercise.
How to switch to a low GI diet
- Use breakfast cereals based on oats, barley and bran
- Use "grainy" breads made with whole seeds
- Reduce the amount of potatoes you eat
- Enjoy all types of fruit and vegetables (except potatoes)
- Eat plenty of salad vegetables with vinaigrette dressing.
