The glycaemic index

The glycaemic index

The glycaemic index (GI) is an index, on a scale of 1 to 100, based on how quickly a food is digested, metabolized, and then released into the bloodstream as glucose. It is a useful indicator of which foods are slow-releasing and will help to keep your blood sugar levels stable.

Low GI foods have the slowest release of energy and you should eat as many of these as possible. Medium GI foods can be eaten in moderation and high GI foods should be eaten the least frequently and ideally with protein or fats to slow their absorption.

The lists below are not exhaustive, but you can see that some fruit have a lower GI rating than some vegetables, so the information can be a helpful way to ensure that you avoid the yo-yo effect of high and low blood sugar levels. The foods at the end of the high GI list are refined and processed, or have added sweeteners, and should be avoided wherever possible.

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