The Importance of Glycaemic Index in Your Diet

What Is the Glycaemic Index (GI)?

The Glycaemic Index is a ranking system for carbohydrates based on their effect on blood glucose levels after consumption. Foods are rated on a scale from 0 to 100, with higher values indicating a faster increase in blood glucose levels.

How Does GI Affect Health?

A diet consisting of low-GI foods has been associated with reduced risk of type 2 diabetes, heart disease, and improved weight management. Low-GI foods lead to a gradual rise in blood sugar, providing more sustained energy and a feeling of fullness for a longer period.

What Are Examples of Low, Medium, and High GI Foods?

• Low GI (55 or less): Most fruits, vegetables, legumes, whole grains.
• Medium GI (56-69): Some fruits (e.g., melons, pineapples), sweet corn, certain types of rice.
• High GI (70 or more): White bread, rice cakes, most white rices, and sweets.

Can the GI of a Food Change?

Yes, the GI of a food can vary based on its ripeness, cooking method, processing, and what it’s eaten with. For example, pasta cooked al dente has a lower GI than overcooked pasta.

Is GI the Only Factor to Consider for a Healthy Diet?

No, while the GI provides valuable information about how foods affect blood sugar levels, it’s not the only factor to consider. The overall nutritional content of the food, including vitamins, minerals, and fiber, is also important.

How Can I Incorporate Low-GI Foods into My Diet?

• Include more whole grains, legumes, fruits, and vegetables in your meals.
• Choose whole fruit over juice.
• Opt for whole grain or stone-ground bread and cereals.
• Be mindful of the cooking methods and food combinations that can affect the overall GI of your meal.

By understanding and utilizing the Glycaemic Index, individuals can make informed choices about their dietary intake, supporting better blood sugar control and overall health.