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The glycaemic index (GI) rates foods according to the speed in which they cause blood sugar levels to rise. The list was formulated by feeding volunteers certain types of food and testing their blood to see how much the sugar levels had risen. Glucose has been set at 100 and all other foods have been rated against this. You can see from the list below that food such as baked potatoes and baguettes are top of the list – they are easily digested and cause blood sugar levels to shoot up. This promotes a sudden release of the hormone insulin. Insulin allows the body to use the blood sugar for energy. However, blood sugar that is surplus to requirements will be stored as fat. Worse still, the insulin will block the conversion of body fat back into glucose for the body to use as energy, further contributing to weight gain.
The simple fact is that many of us eat too many high GI foods and do not expend enough energy in order to burn them off. Therefore, if you want to lose weight choose low GI foods and only eat high GI foods in moderation. Generally speaking avoid all sugary and refined foods such as carbonated and sugary drinks, cakes, biscuits and white bread. Aim to increase your intake of wholegrain foods, fruit and vegetables.
Glyceamic Index of Common Foods using Glucose as the Standard Of Comparison
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· Glucose (100)
· Baked potato (98)
· Baguette (95)
· Cooked carrots (92)
· Honey (92)
· Instant white rice (91)
· Cornflakes (84)
· Doughnut (76)
· Weetabix (75)
· White bread (72)
· Bagels (72)
· Mashed potatoes (70)
· Whole-wheat bread (69)
· Brown rice (66)
· Beetroot (64)
· Banana (62)
· Raisins (61)
· Oatmeal (61)
· Boiled potatoes (56)
· Basmati Rice (58)
· Pita bread (57) |
· Popcorn (55)
· Buckwheat (54)
· Green peas (51)
· Porridge oats (49)
· All-Bran (43)
· Whole grain rye bread (42)
· Spaghetti (41)
· Oranges (40)
· Apples (39)
· Chickpeas (36)
· Low fat yoghurt (33)
· Fettuccine (32)
· Skimmed milk (32)
· Strawberries (32)
· Kidney beans (29)
· Tomatoes (28)
· Peaches (26)
· Grapefruit (25)
· Cherries (24)
· Fructose (20)
· Soya beans (15)
· Peanuts (13) |
Proteins The GI is mainly concerned with the rate in which carbohydrates cause blood sugar levels to rise. However, it is useful to mention the effect that proteins have on blood sugar when combined with carbohydrate. If you combine protein and carbohydrate together the rate in which blood sugar levels rise is decreased. This leads to a more sustained energy release, which means that energy levels remain constant and that conversion of carbohydrate to fat is reduced. The result is that you will have more energy; feel more satisfied and your need for sugary snacks and caffeine will be reduced. Basically, you will crave less. Therefore eat some protein with every snack and meal. Include proteins such as lean meats, fish, nuts and seeds, yoghurt, low fat cheeses, beans, pulses and soya proteins.
Need a low GI meal plan? See our low GI diet fact sheet. |
