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
