Glycemic index, or GI, measures how carbohydrate-containing food raises your blood glucose levels. The smaller the GI (glycemic index), the less impact certain foods have on your blood sugar levels.
Here’s a quick guide of low and high GI foods:
55 or less, low (good): Oatmeal, oat bran, muesli, whole grain pasta, converted rice, barley, bulgur, sweet potato, corn, tam, lima/butter beans, peas, legumes, lentils.
56-69, medium: Whole wheat, rye and pita bread, quick oats, brown, wild or basmati rice, couscous.
70 or higher, high (bad): White bread or bagels, corn flakes, puffed rice, bran flakes, instant oatmeal, short grain white rice, rice pasta, pretzels, popcorn, crackers, melons, pineapples.
Follow these tips to include more low GI foods into your diet:
- Prepare more stews and salads from ingredients that contain less carbs and have a low GI.
- When shopping, choose grainy bread (you should be able to see the grains) or sourdoughs.
- Include legumes in your meals two or three times a week (more if you are vegetarian).
- Choose Doongara, Moolgiri or Basmati rice instead of Jasmine and Calrose.
Milk and yoghurt are both low GI and enriched with protein and calcium. If you are lactose intolerant, select calcium enriched soy milks instead of rice milk.