The Glycemic Index

The Glycemic Index

The glycemic index ranks foods based on their impact on blood glucose, or blood sugar, levels.

Carbohydrate foods that break down quickly during digestion, and cause an immediate spike in blood sugar levels, have a high glycemic index. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have a low glycemic index.

Low GI carbohydrate foods, such as pasta, are proven to help reduce the risk of heart disease, lower the risk of diabetes, and aid in weight loss.

Low GI carbodhyrates also help:

  • Increase the body's sensitivity to insulin
  • Improve diabetes control
  • Reduce the risk of heart disease
  • Reduce blood cholesterol levels
  • Manage the symptoms of PCOS
  • Reduce hunger and keep you fuller for longer
  • Prolong physical endurance
  • Help re-fuel carbohydrate stores after exercise

How to switch to a low GI diet

Switching to a low GI diet can be as easy as identifying the high GI foods you eat (e.g. potato chips or white bread) and replacing them low GI alternatives, such as:

  • Breakfast cereals based on wheat bran, barley and oats
  • Breads with whole grains, stone-ground flour, sour dough
  • Fruit and vegetables
  • Pasta, noodles and quinoa
  • Basmati or Doongara rice
  • Salad vegetables with vinaigrette or lemon juice dressing

For more information on the Glycemic Index, visit