What is Glycaemic Index?
Glycaemic Index, also known as GI is a number system that ranges from 1 to 100. Each food that contains carbohydrates is given a number based on how fast or slow they break down and influence on blood sugar levels. The lower the number, the slower the rise, the higher the number, the faster the body responds, resulting in a spike in blood sugars (Diabetes Australia, 2022).
Why is GI important?
Research suggests consuming a relatively low GI diet can assist with lowering over blood sugar levels. Having better control of blood glucose levels can also reduce the risk of diabetes related complications that can arise as a result of prolonged high blood sugars (Journal of Education and Health Promotion, 2021).
How can GI be managed?
As a general guide, foods with a GI rating of less than 55 is classed as low, medium GI foods between 55 and 70, and high GI foods are foods with a GI greater than 70.
It is important to note that this is the general guide, and foods containing carbohydrates will affect each person’s blood sugars level differently. This can be determined by testing blood sugar levels to see how GI foods can affect blood sugar levels (Baker IDI, 2022).
To learn more about glycaemic index and food rating, click here.
Written by Menakshi Laroiya – Accredited Practicing Dietitian & Diabetes Educator