The Glycemic Index

The glycemic index (or GI) is a ranking of carbohydrates on a scale from 1 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating.

Foods with a high GI (equal to or greater than 70) are those which are rapidly digested, absorbed and metabolized and result in marked fluctuations in blood sugar levels.

Low GI (equal to or less than 55) carbohydrates - the ones that produce smaller fluctuations in your blood glucose and insulin levels – is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease. It is also one of the keys to maintaining weight loss. A low GI diet improves glucose levels, reduces insulin resistance, and improves blood cholesterol, which are all important for managing diabetes and reducing the risk of long-term complications.

The most reliable way to assess how your body is affected by certain foods is to test your blood sugar two hours after a meal.

Quick Low GI Tips:

Try to incorporate at least one low GI food at every meal.

Instead of buying bakery foods made primarily with white flour, choose grainy breads where you can see the grains, like authentic sourdoughs or stoneground wholemeal options.

Choose low GI snacks such as fresh fruit, dried fruit, nuts, and yogurt, and avoid refined flour products like cookies, crackers, and biscuits.

Most dairy products including milk and yogurt are low GI and an important source of protein and calcium.

There is no need to avoid fruit on a low GI diet. The naturally occurring sugar is bound up within the plant cell walls, which means the body has to work hard to get the sugar out for it to be absorbed. Fruit also contains other important and beneficial nutrients such as fiber, vitamins, minerals, and antioxidants. Aim for two servings of seasonal fruit a day and avoid too much fruit juice.

Switch out regular white rice for basmati or brown rice.