What does Glycaemic index mean?

The Glycaemic Index (GI) is a measure of how quickly a particular carbohydrate (sugar) based food is absorbed and enters your blood stream. The higher the glycaemic index scare the faster the food is converted to blood sugar.

 

What is the Glycaemic Index?

  • Foods below 55 on the glycaemic index are considered low GI
  • Foods between 56 and 69 are considered medium GI
  • Foods above 70 are considered high GI

 

What is the problem with high blood sugar or hyperglycaemia?

High blood sugar can create a host of issues within the body including:

  • Increased blood pressure – hypertension
  • Cardiovascular disease
  • Arteriosclerosis – narrowing and hardening of the blood vessels
  • Higher risk of stroke or blood clotting disorders
  • Blood vessel damage
  • Kidney disease
  • Increased systemic inflammation
  • Type 2 diabetes
  • Obesity

 

Why are low GI foods important?

By consuming low GI or no GI foods your blood sugar level is more likely to be lower preventing the risks mentioned above. Lower glycaemic index foods either have less sugar in them or the sugars that are present take longer to digest creating a more even feed of sugar into the blood. This means you are more likely to get the energy as you need it rather than getting a big hit of energy that you don’t need which ends up being sent to storage of increasing body and tissue fat.

 

What is Glycaemic load?

Glycaemic load (GL) is a more stringent calculation that takes into account glycemic index but also the amount of carbohydrates or sugars per serving of the particular food.

 

What are Low GI foods?

As we are big fans of a whole food diet and low grain diets here we list low GI fruits and vegetables

Low GI Fruits

  • Cherries
  • Grapefruit
  • Pears
  • Apples
  • Plums
  • Apricot
  • Lime
  • Peach
  • Nectarines

Low GI Vegetables

  • Asparagus
  • Bean sprouts
  • Spinach
  • Kale
  • Zuchini
  • Eggplant/ aubergine
  • Brocolli
  • Cauliflower
  • Cabbage
  • Mushrooms
  • Lettuce
  • Green beans
  • Red capsicum

 

To find out the more about Low GI foods and the Glycemic index of a particular food you can find it on the Sydney University’s Glycaemic index website.

 

For more information on how to improve your health through diet contact us or book online.