What is GI or the Glycemic Index?

The glycemic index (GI) is a way of measuring the rate at which carbohydrates are broken down and appear in the blood as simple sugars. In high GI foods the sugars enter the blood stream very quickly, providing quick energy, but it is short lived. We are now beginning to understand that this blood sugar “spiking” has many detrimental effects on our health over the long term.

Low GI foods provide greater satiety and sustained energy. By virtue of their slow digestion and absorption, low GI foods can help control appetite and delay hunger

Benefits of a low GI diet

• Help to control weight

• Increase the body's sensitivity to insulin

• Reduce blood cholesterol levels

• Reduce cardiovascular disease risk

• Reduce hunger and keep you fuller for longer

• Prolong physical endurance

The Glycemic Index concept

Glycemic Index (GI) is used to rank foods based on their immediate effect on blood sugar level on a scale of 0-100

Glycemic Index range:

• Low GI = 55 or less

• Medium GI = 56 – 69

• High GI = 70 or more

Low GI carbohydrates are digested and absorbed more slowly thereby having a lesser impact on blood glucose levels.