The GI Factor

Keeping your blood glucose (sugar) levels within the normal range is important for your health. For many people, managing blood glucose levels can be a real challenge. It is well worth the challenge however, as research has proven that if we can achieve these goals, our risk of developing lifestyle diseases is greatly reduced. Most of us know that the best way to achieve these goals is by following a balanced diet and keeping physically active.

Our understanding of healthy eating has changed substantially over the last decade. Up until the mid 1990's, people who had difficulty maintaining blood glucose levels were advised to eat a diet low in sugar. It was believed that foods high in sugar caused blood glucose levels to rise rapidly then drop quickly.

Research into the glycemic index has proven that this is not always the case. In fact, some foods high in sugar cause blood glucose levels to rise slowly over a period of several hours. The GI or glycemic index gives us a much greater understanding of how a food will affect blood glucose levels.

The GI is a ranking of carbohydrates in food according to their effect on blood glucose levels after eating. Foods with a low GI (55 or less) cause blood glucose levels to rise more slowly and over a longer period of time than high GI foods (70 or more). Low GI foods are the best choices when trying to keep blood glucose levels in the normal range. Dietitians recommend that you eat at least one serve of low-GI carbohydrate at each meal or at least two meals each day, which are based on low-GI choices.