Using the Glycaemic Index- Gi

Sound complicated?
The Glycaemic Index is actually a very simple measure to help you balance the foods you eat - and help you feel better.

What is the Glycaemic Index?

Glycaemic index (Gi) values are based on the speed at which different types of carbohydrates (energy-giving foods) are broken down into glucose, and the subsequent insulin response. Insulin, a hormone produced in the pancreas, helps the body store glucose away and the more glucose is in the bloodstream, the more insulin needs to be produced. Foods can be described as having low,medium or high Gi values. Foods with a low Gi value tend to break down slowly and gradually, givinga lesser but more sustained increase in blood sugar, avoiding energy highs and lows and helping you feeling fuller for longer. Those with higher Gi values break down more quickly, causing a higher and more sudden increase in blood sugar. In response, a surge of insulin needs to be produced which stores the glucose away, causing a rollercoaster in blood sugar levels. The decrease in blood sugar levels can cause food cravings and will leave you feeling hungry again soon after. So eating lower Gi foods helps avoid energy highs and lows and food cravings, and will help you feel fuller for longer. Avoiding peaks in blood glucose may also ensure that insulin production continues to be efficient.
Examples of high Gi foods:

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Corn flakes
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White bread
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Mashed potato
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Parsnips

Examples of low Gi foods:

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Beans
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Lentils
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Apples
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Milk
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Peanuts
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Porridge

Tips on following a lower Gi diet

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Eat breakfast cereals based on oats, barley and bran.
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Switch from white bread to those made with wholegrain cereal, seeds, barley and oats.
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Reduce the amount of potatoes and short grain rice in your diet and replace these with brown or basmati rice.
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Eat a variety of low Gi fruit, vegetables and salad.
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Eat pulses and vegetables, such as beans, chick peas, lentils, soya and peas and add these to stews and casseroles to reduce the overall Gi of the dish.