What is the Glycemic Index?

The Glycemic Index ranks carbohydrates according to the effect they have on our blood glucose and insulin levels.

Foods are ranked on a scale of 1 to 100, where glucose ranks 100. High GI foods (70 or more) are rapidly absorbed and digested, pushing the body to extremes. They cause a rush of glucose in the blood, requiring the body to produce more insulin. But this is followed by a rapid fall in blood glucose, which makes you want to eat more food.

Low-GI foods (55 or less) are absorbed more slowly, producing only small fluctuations in blood glucose and insulin. The theory is that eating low-GI foods provides the key to sustainable weight loss and controlling heart disease and diabetes. Because your glucose and insulin levels are more regulated, you’re likely to feel full for longer.

With proven benefits for diabetics, the low-GI concept has now become something of an international diet craze. It’s been linked to everything from reducing insomnia to preventing high birth weight in babies.

High-GI foods include potatoes, white bread and cornflakes. Those with a low GI include whole-kernel bread, white rice and pasta.

The basic principles of following a low-GI diet are:

• Use breakfast cereals based on oats, barley and bran
• Use breads with whole kernels, stone-ground flour or sourdough
• Reduce the use of potatoes in your diet • Eat plenty of other fruits and vegetables
• Use basmati or doongara rice, or any rice marked “low GI”
• Eat pasta, noodles and quinoa
• Eat plenty of salad vegetables with vinaigrette dressing