Glycaemic Index or GI refers to how quickly sugar is released from a food into the blood stream in your body. In order to maintain blood sugar levels and prevent highs and lows it is best to tick to foods with a low or moderate GI. This will provide you with a sustained release of energy. Foods with a high GI should be consumed in moderation.

If you eat food that has a high GI you can combine it with a protein that will reduce the rate at which the sugar is released into the body for example a jacket potato has a GI of 85 if you were to eat it with tuna this would bring the GI down.

Breakfast Cereals

Low GI

  • All Bran
  • Fruit and Fibre
  • Porridge

Moderate GI

  • Unsweetened Alpen
  • Museli
  • Special K

High GI

  • Weetabix
  • Shredded Wheat
  • Rice Krispies
  • Coco Pops
  • Cornflakes

Breads

Low GI

  • Pumperknickel Bread
  • Burgen Soy and Linseed

Moderate GI

  • Multi Grain Bread
  • Wholemeal Bread
  • Wholemeal Rye Bread

High GI

  • White Bread
  • French Baguette
  • Pizza

Grains/Pasta

Low GI

  • Barley
  • Vermicelli

Moderate GI

  • Spaghetti
  • Macaroni
  • Basmati Rice
  • Noodles
  • Brown Rice

High GI

  • White Rice

Biscuits/Cakes

Low GI

None!

Moderate GI

  • Sponge cake
  • Rich Tea
  • Digestives
  • Muffins

High GI

  • Shortbread
  • Doughnuts
  • Chocolate cake
  • Scones

Vegetables

Low GI

  • Peas
  • Carrots
  • Courgettes
  • Cucumber
  • Broccoli
  • Cauliflower
  • Mushroom
  • Asparagus
  • Turnip

Moderate GI

  • Sweet Potato
  • Sweet Corn
  • New Potato

High GI

  • Parsnip
  • Mashed Potato
  • Jacket Potato
  • Swede

Drinks

Low GI

  • Tomato Juice
  • Fruit Smoothie

Moderate GI

  • Grapefruit Juice
  • Orange Juice
  • Cranberry Juice

High GI

  • Fanta
  • Cola
  • Lucozade

Published by Aimee Pearce

Fitness sessions, personal training sessions and online training options for busy women and mums. Helping women to find the time, commitment and passion for exercise and adventure in Sheffield.

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