Glycaemic Index

There are many different types of carbohydrate, but they all behave differently in the body. All carbohydrate-containing products will have a Glycaemic Index (GI) value. This describes the speed at which the body digests them into glucose and how quickly this is absorbed into the blood by assigning the food a number from 1 to 100.

Carbohydrate foods that break down quickly during digestion raise blood glucose more rapidly, and have a higher GI value (greater than 70). Foods that break down more slowly during digestion raise blood glucose more slowly and have a lower GI value (less than 55).

Only foods that contain carbohydrate will have a GI value, so foods that have little or no carbohydrates such as cheese, meat, fish and eggs will have no GI value. The table below highlights examples of both higher and lower GI alternatives.

• French stick
• White bread
• Bagel

• Multigrain, Granary,
• Rye, Seeded,Wholegrain,
• Oat, Pita Bread,
• Chapatti

• Instant potatoes
• Baked potatoes
• French fries

• New potatoes in skins
• Sweet Potato
• Yam

• All pasta cooked well

• All pasta cooked al dente

• Instant rice

• Basmati rice
• Long grain
• Brown rice

• Krispies
• Cornflakes
• Cheerios

• Traditional Porridge
• Oats, Muesli
• Sultana Bran

Choosing lower GI foods as part of a balanced approach to healthy eating can help to minimise fluctuations in your blood glucose levels. A healthy way to use the GI approach is to incorporate a range of lower GI carbohydrates that are also low in fat and calories into your meals. It is important to remember that although the GI of a food will impact on blood glucose, the biggest impact on your blood glucose level is the total amount of carbohydrate you eat with your meals and snacks – eating large amounts of lower GI foods will still raise your blood glucose over time.