Glycaemic index (GI)
Should I be eating low GI foods?
All carbohydrate contained within food and drinks, whether wholegrains, starch or sugars, is broken down into glucose in the body. Glucose is the body’s main fuel, especially for our brain and muscles. Glycaemic index (GI) measures how quickly glucose from carbohydrate-containing foods gets into the bloodstream after consumption.
Foods can be classified as having a high (>70), medium (56-69) or low (<55) GI. The more quickly blood glucose rises after eating, the higher the GI of the food. Foods containing high amounts of sugars (e.g. sweets, icing) tend to have a high GI but the presence of fat and protein in some sugary foods (e.g. cakes, biscuits) can mean these have a lower GI. Foods and drinks high in fat, salt and sugars should be consumed less often and in small amounts.
We don’t typically eat single foods on their own. When foods are combined in a meal or snack then this will change the GI overall. For example, a slice of white bread eaten on its own has a relatively high GI but if eaten with baked beans the GI of the meal will be reduced. In addition, the way that a food is processed during manufacturing and also the method used to cook it can also change the GI. For example, roast potatoes have a different GI value to boiled potatoes.
In general, choosing starchy foods with a lower GI regularly is a good idea as these tend to be higher in fibre. However a lower GI index alone doesn’t determine whether a food is a healthy choice. High fat foods like chocolate and pastries have a lower GI than rice or pasta but this doesn’t make them healthier!
Should individuals with diabetes be consuming low GI foods?
Evidence has shown that low GI diets can be effective for helping people with type 2 diabetes to keep their blood glucose levels more stable but the total amount of carbohydrate eaten has a larger influence on blood glucose levels than GI alone. Portion sizes of carbohydrate-based foods are more important to monitor. Although not all low GI foods are healthy, you can make some lower GI healthier choices.
Low-GI foods in your healthy, balanced diet:
Choose basmati or easy cook rice, pasta or noodles or try plantain, quinoa or bulgur wheat for a change.
Eat wholemeal roti and include dhal (lentils) in your meals.
Use new potatoes instead of old potatoes – try sweet potatoes for a change.
Instead of white bread, choose granary, pumpernickel or rye bread.
Swap frozen chips for pasta or noodles.
Try porridge, natural muesli or wholegrain breakfast cereals instead of cornflakes or puffed rice cereal.
Overall, dietary advice for individuals with diabetes is to follow a healthy balanced diet based on the Eatwell Guide.
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