What is Glycaemic Index?

I am sure you have heard about Glycemic Index foods or GI foods and you are either confused or you just want to know more. I personally think most of the information about GI foods are too complicated so I decided to make it very simple to understand.

What is Glycaemic Index?

Glycaemic Index (GI) ranks foods containing carbohydrates on their ability to raise blood glucose. Carbohydrates that are broken down quickly causes a rapid increase in the blood glucose. Foods that causes a rapid increase in the blood glucose have high GI rating. Foods that takes time to increase blood glucose has low or medium GI.

Lower GI foods (per 100g) have a rating of 55 or less and the following are examples:

• Boiled white spaghetti 38

• Natural muesli cereals 40

• Milk 31

• Yogurt 33

• Baked beans in tomato sauce 48

• Lentils 26

• Chickpeas 28

• Apple 38

• Orange 42

• Boiled peas 48

• Multigrain bread 43

• Banana 52

• Cola soft drink 53

• Boiled sweet potatoes 44

Medium GI foods (per 100g) have a rating between 56 - 69 and the following are examples:

• Wheat biscuit 68

• Boiled basmati rice 58

• Boiled brown rice 66

• Light rye bread 68

• Boiled potatoes 56

• Muesli bar 61

High GI foods (per 100g) have a rating of 70 or more and the following are examples:

• Wholemeal bread 70

• Watermelon 72

• Cornflakes 77

• White bread 71

• Short grain rice boiled 83

• Boiled parsnips 95

• Sports drink 78

Research

It is known in numerous studies that low GI diet may help to lower the risk of Type 2 Diabetes and also can be effective in managing the condition. Systemic review and meta-analysis on the effect of low Glycaemic Index in patients with Type 2 Diabetes concluded that low-GI diet is more effective in controlling glycated haemoglobin and fasting blood glucose compared with a higher-GI diet or control in patients with type 2 diabetes.

Important Information

Note that, not all high GI foods are unhealthy and not all low to medium foods are healthy. For example, watermelon has high GI but it is low in calories. However, chocolate pudding has low GI value but high in calories. Combination of different foods in their right proportion is always the healthy way to eat well. Seek professional help if you have any health issues.

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