Glycemic Index
Glycemic index (GI) is the measure of how much a carbohydrate containing food raises your blood glucose levels after eating it. It can be a helpful tool when:
- working to manage your postprandial (after meal) blood glucose levels,
- looking for ways to have more sustained energy levels throughout the day
- Eating to promote weight loss as low GI foods tend to help us to feel fuller for longer!
The GI scale goes up to 100:
- GI <55 = ‘low’
- GI of 56-69 = ‘moderate’
- GI >70 = ‘high’
High GI foods cause the greatest and fastest rise in blood glucose whereas those that are moderate GI, and low GI have the lowest and slowest impact on blood glucose.
Click here If you want to learn the glycemic index of common foods you eat
Limitations
The glycemic index is measured on individual foods, but the reality is that’s not the way we usually consume food! When we pair carbohydrates with protein and fat, this lowers the glycemic load reducing the rate glucose is absorbed e.g. adding eggs with toast will reduce the impact the bread has on your blood glucose levels.
Portion sizes of carbohydrates will have the biggest impact on your blood glucose. Having 2 cups of mashed potatoes will have a greater effect than having ½ cup of boiled new potatoes.
How to get the most out of using glycemic index?
Choosing lower GI foods more often can be beneficial to blood sugars, and satiety. Here are some of our favorite tips to lower the glycemic index or load of a meal:
- Add beans to rice dishes
- Use sweet potatoes more often in place of white potatoes.
- Swap out white bread for a whole grain or sourdough bread
- Mix in some higher fibre cereals with regular options
- Choose whole fruit instead of juice.
- Reduce your intake of added sugars
- Choose whole food versions over processed options that break down faster
- Serve carbohydrates with a protein or fat
If you want to learn more about Glycemic index, or you want to see how altering the glycemic load of your meals impacts you, speak to your Constant Health dietitian.