The Glycaemic Index (GI)
Understanding how different foods affect your blood sugar.
What is the Glycaemic Index?
The glycaemic index (GI) measures how quickly a food raises your blood sugar after you eat it.
💡 High GI foods raise blood sugar quickly.
Low GI foods raise it more slowly and steadily.
Types of GI Foods
🔺 High GI
Rapid spikes in blood sugar.
Examples: white bread, sugary cereals, sweets.
⚖️ Medium GI
Moderate rise in blood sugar.
Examples: basmati rice, couscous.
🔻 Low GI
Slow, steady rise in blood sugar.
Examples: oats, lentils, most vegetables.
Why Does GI Matter?
Choosing lower GI foods can help:
- Keep blood sugar levels more stable
- Reduce spikes and crashes
- Improve energy levels
⚠️ Frequent blood sugar spikes can make diabetes harder to manage.
It’s Not Just About GI
GI is helpful, but it’s not the only thing that matters.
- Portion size still matters
- Combining foods changes the effect
- Balanced meals are more important than focusing on GI alone
💡 Adding protein or fibre (e.g. chicken, beans, vegetables) can slow down sugar absorption.
Simple Tips
- Swap white bread for wholegrain
- Choose oats instead of sugary cereals
- Include protein with meals
- Avoid sugary drinks where possible
💡 Small swaps can make a big difference over time.
Key Takeaway
Low GI foods can help manage blood sugar — but balance and consistency matter most.