Glycaemic Index of Food

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
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