What is the GI?
Basically, it’s a system that ranks carbohydrate-containing foods based on how quickly they break down into sugar and enter the bloodstream to provide energy.
Foods that break down quickly have a high GI, causing a sharp rise in blood sugar. Foods that break down slowly have a low GI, leading to a steadier, more gradual rise.
Pure glucose (sugar) has a GI of 100 and is used as the standard for comparison. Low GI foods fall under 55, medium between 55 and 70, and high GI foods rate above 70.
Why choose low GI?
Low GI foods are digested more slowly, helping to keep blood sugar levels stable, manage weight, and support heart health, while high GI foods are absorbed quickly and can cause spikes and crashes in energy.
Regularly eating high GI foods may contribute to higher blood sugar levels and could increase the risk of long-term health issues such as type 2 diabetes, heart disease, chronic inflammation, and challenges with weight management.
What are common low GI foods?
Knowing the GI of your foods can help you make more informed decisions. They include many nutritious options such as:
• Legumes like chickpeas, kidney beans, and black beans.
• Seeds and nuts such as chia, pumpkin, almonds, and walnuts.
• Fresh fruit like apples, oranges, pears, and berries.
• Vegetables including broccoli, cauliflower, peas, and leafy greens.
• Wholegrains such as quinoa, brown rice, and whole wheat pasta.
What about medium and high GI foods?
• Medium GI foods include sweet potatoes, basmati rice, dates, and some breads and pastas. While still nutritious, they may raise your blood sugar a little faster.
• High GI foods include highly processed foods such as cornflakes, rice crackers, soft drinks, biscuits and sweets, as well as some starchy vegetables like certain types of white potatoes.
If you have questions about how your food choices affect your health, feel free to ask us at your next visit.
