What Is The Glycaemic Index? And How Can It Help You Manage Your diabetes?

15th February 2018

In simple terms the Glycaemic index (GI) tells us whether a food or drink raises blood glucose levels quickly, moderately or slowly when eaten on its own. GI measures the effect foods containing carbohydrates have on blood glucose levels and there are three classifications.

Low: 55 or less
Most fruit and vegetables fall under the law category, small portions of quinoa or bulgur wheat will be considered low GI

Moderate: 56 – 69
Basmati rice, pasta or noodles these fall within the medium GI category.

High: 70+
Any highly refined carbohydrates such as white bread, cereals and cereal bars, potato, white rice also fall within this category.

Taking all this into consideration it is important to have a healthy balanced diet and not to only eat low GI foods. You should therefor look at other aspects to your diet, for example sugar, fats, and salts.

The best was to use the GI index is to keep a balanced diet and help keep a variety of foods within your meal, for example, Foods with a high GI are not all considered unhealthy, some fruits such as Bananas, Pineapple and Watermelon fall within the high GI category however they also contain a lot of other health benefits. Therefor you should to keep your meal balanced you could have these fruits within a low moderation paired with a low to moderate GI meal or snack.

If you want further information, you can either come in store and talk to one of our healthy living representatives or visit Diabetes UK website for more information.

Find out more GI ratings for different foods.

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