Glycaemic index

How does the glycaemic index help me?

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 breakdown quickly during digestion have the highest glycaemic indexes. The blood glucose response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycaemic indexes.

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 quickly
  • 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.

What is the significance of the glycaemic index?

  • 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.