The glycemic index or GI is a measure of the effects of carbohydrates on blood sugar levels.
Carbs that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI.
Carbs that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI.
Carbohydrates with a low GI (0-55) help you feel fuller, have more energy, and can lead to weight loss and reduced risk of diabetes.
In short, it’s about the quality of the carbohydrates – not the quantity.
High = GI of 70+ (Avoid). Medium = GI of 55 to 69. Low = GI of 0 to 54.
Generally speaking, use breakfast cereals based on oats, barley and bran.
Use breads with whole grains, stone-ground flour or sour dough.
Use Basmati or Doongara rice.
Reduce the amount of potatoes you eat.
Enjoy all other types of fruit and vegetables and eat as many FREE Carbs as you like.
Enjoy pasta, noodles, quinoa and eat plenty of salad vegetables with a vinaigrette dressing.
