The Glycaemic Index (GI) is a relative measure of the impact a carbohydrate food has on our blood glucose levels.

Carbohydrates with a high GI value are digested, absorbed and metabolised quickly by our body, causing a spike in our blood glucose and insulin levels, followed by a subsequent drop.

Carbohydrates with a low GI value are more slowly digested, absorbed and metabolised. This provides a slower rise in our blood glucose and insulin levels and a sustained release of energy.

Choosing low GI foods has shown benefit for:

• Managing weight – lower levels of circulating insulin may improve our body’s ability to use fat for fuel
• Diabetes control – low GI diets can improve blood glucose control
• Reducing the risk of developing diabetes or insulin resistance
• Improving cholesterol levels and reducing risk of heart disease
• Reducing the risk of developing some cancers including endometrial, colorectal and breast cancer
• Providing sustained release of energy during exercise
• Improving concentration
• Reducing fatigue and improving energy levels
• Reducing circulating insulin and systemic inflammation

That’s a pretty long list. Gee, thanks GI! 

We rarely eat our carbs solo.

Carbohydrates attract friends. Bread and butter. Spaghetti and meatballs. You feel.

We know this, so while the GI measures the change in blood glucose levels by a certain food, the impact of a group of foods, or a meal, on our blood glucose levels is referred to as the glycaemic load (GL). Having large doses of carbohydrate foods in one sitting will increase the blood glucose (and insulin) spike. Pairing carbohydrate foods with sources of protein, fibre or acidic foods can lower the GL of the meal.