The Glycaemic Index (GI) is a relative ranking from 0-100 based on how quickly and how much carbohydrate foods raise blood sugar levels after being eaten. Carbohydrate foods can be categorised according to their GI as Low (55 or less), Medium (56-69) and High (70+).
- Low GI foods(<55) are slowly digested in the body, and have a slower, lower rise in blood sugar levels. These foods can help you feel fuller for longer
- High GI foods (70+) are quickly absorbed into the blood stream and have a much faster and higher rise in blood sugar levels. This can cause a ‘crash and burn’ effect.
GI categories
Lower GI (<55) foods include wholegrain breads and pasta, oats, fruits, yoghurt, milk, beans and lentils.
Medium GI (55 to 70) – foods include orange juice, honey, basmati rice.
Higher GI (70+) foods include white bread, processed cereals, short and medium grain rice, potato, most cracker biscuits, watermelon, energy drinks.
Why should I eat lower GI foods?
- Lower GI foods are typically higher in fibre, keeping us fuller for longer and promoting good gut health
- Lower GI foods produce lower, more stable blood glucose levels and can help improve diabetes management
- Low GI foods two hours before endurance events, such as long-distance running, may improve exercise capacity
- High GI foods are recommended during the first 24 hours of recovery after sporting events to rapidly replenish muscle fuel stores (glycogen)
However, its important to remember that both low GI and high GI foods can be included as part of a healthy diet.
Tips to lower the GI of your meals
Simple swaps can help lower the GI of your meals and snacks. Here are our top tips:
- Choose multigrain or wholegrain breads instead of white varieties
- Choose rolled oats instead of quick oats
- Swap muesli and wholegrain, high fibre breakfast cereal instead of puffed and/or lower fibre varieties
- Choose sweet potato or low GI potato varieties instead of regular white potatoes. Leaving the skin on will give an extra fibre and flavour boost! You can also try cooking and cooling potatoes, then reheat and eat as this process lowers the GI
- Swap jasmine and plain white rice for basmati or long grain rice. You can also replace some of the rice with canned brown lentils which are lower GI. This works especially well with curry dishes!
- When having tacos choose corn tortillas instead of wheat tortillas. To make corn tortillas soft, place one at a time in a hot dry frying pan. Cook for about 30 seconds on each side, keep warm in a clean tea towel while you cook the remaining tortillas
- Eat whole fruit rather than drinking fruit juice
