Glycemic Index, or GI as it is commonly known, is a measure of how a food is absorbed by the body after being eaten. Foods are classified as high, medium or low, with high GI foods being absorbed the quickest, causing a more pronounced rise in blood sugar levels, and low GI foods being absorbed at a slower rate, causing a much slower rise in blood sugar levels. It can be a useful tool for healthcare professionals and people with Diabetes.
Although this all sounds relatively simple in principle, it can actually be extremely confusing. One reason is because what you eat with an individual food will affect its GI. For example, adding fat tends to reduce the GI – which sounds like a good thing if you want to reduce the GI, yet we know we should be eating less of certain 'bad' fat in our diets, not more. Therefore, having low GI foods that are high in these ‘bad’ fat regularly would not be advised. It is also difficult to accurately ‘predict’ GI, as each food needs to be tested individually.
To enjoy a healthy, balanced diet you don’t need to know the GI of foods – simply follow the Balance of Good Health guidelines; eat a high carbohydrate, low saturated fat diet that includes lots of fruit and vegetables. Choose brown varieties of bread and rice, which are higher in fibre, or foods containing wholegrains. Choosing high fibre foods can help to keep you feeling fuller for longer, reducing the tendency to snack between meals, and could help you maintain a healthy weight.
