Glycemic Index

What is the Glycaemic Index?

The Glycaemic Index is the rate at which carbohydrate is broken down. Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. Previously, Carbohydrates were classified as either simple or complex. Current research indicates that it is more complex, and a new classification system was needed. The Glycaemic Index (GI) is the new classification system for carbohydrates that ranks carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.

High and low GI

Foods with a high GI are easily digested and cause a rapid rise in blood sugar levels. This is followed by a compensatory fall in blood sugar levels.

Low-GI foods are broken down slowly and keep blood sugar levels more constant.

Carbohydrates with low GI

Generally the more highly processed a carbohydrate food is, the higher the GI value.  Therefore, foods which have not been processed to a great extent will typically have a low GI.  The following table shows those carbohydrate foods which have a low, moderate, and high GI. You should aim to include at least one low GI food at every meal.

What is the significance of the Glycaemic Index?

Low GI

· Stabilises blood sugar and insulin levels

· Improve diabetes control by improving both glucose and lipid levels

· Helps weight control: low GI foods make you feel fuller for longer giving you a sustained energy release. Low GI control appetite and hunger.

· Healthier: Low GI foods tend to be less processed and contain a higher fibre content

· Helps control blood pressure and cholesterol

High GI

· Important to help re-fuel carbohydrate stores after exercise and for a quick energy fix.

 

Eating Positive with GI

Losing weight is an extremely challenging task.  We all know the general principles – low fat foods, portion control and moderation.  But did you know how the “Glycaemic Index” can help with your quest for weight control?

When the goal of your eating plan is weight control or weight loss, low GI foods have been shown to have many benefits.  The advantage of choosing low GI foods over high GI foods is that they have a slower digestion time and provide a more gradual and sustained rise in blood glucose levels.  This translates into a reduced feeling of hunger and keeps you satisfied for longer.  This is particularly important because it assists you in reducing your volume of food intake and cravings for the foods that are higher in GI that we often turn to for a quick fix.

It may be surprising to note that a number of higher fat, less nutritious foods such as chocolate are classified as low GI.  So don’t be fooled – the Glycaemic Index is a fantastic tool to help guide your food choices but remember to always consider general healthy eating principles first.

Ideas for eating the low GI way:

For more information

Wesley Corporate Health

Level 2, 46 Edward Street

Brisbane QLD 4000

Phone: 07 3234 2600

Email: info@weshealth.com.au

Website: www.weshealth.com.au

Contact Diabetes Australia 1300 136 588
Website: www.glycemicindex.com

- “The GI Factor”, Dr J Miller, K Foster-Powell, Dr S Colagiuri, Dr A Leeds, Hodder & Stoughton, 1998

- “The Glucose Revolution– GI Plus”, Dr J Brand-Miller & K Foster-Powell, Hodder & Stoughton, 2000

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. A medical practitioner should be consulted for all treatment and medication.