Glycemic Index ( GI )

It’s a new tool that helps design healthy diets

Not all carbohydrate foods are created equally. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on the blood glucose levels. Glycemic Index is a scale that ranks the carbohydrate- rich foods by how much they raise blood glucose levels as compared to glucose.

A GI of 55 or less ranks as low, a GI of 56 to 69 is medium and a GI of 70 or more ranks as high. Use the chart below to help you make a healthy choice.

LOW GI FOODS

Skimmed milk
Plain Yogurt
Apple / plum / orange / grapes / strawberries
Sweet potato
Carrots
Oat bran bread
Oats
Lentils / kidney or baked beans / Chana dal / Chick peas
Semolina
Tomatoes / cucumber / broccoli / cabbage / leeks / spinach / mushrooms / sweet potato
Water, tea, tomato juice, apple juice, carrot juice
Eggs, all types of fish and poultry, nuts , dairy products, seeds

MEDIUM GI FOODS

Banana
Beets
Pineapple
Raisins
Popcorn
White rice
White bread
Brown rice
Wheat flour
Whole wheat bread
Ice cream

HIGH GI FOODS

Dates
Honey
Watermelon
Popcorn
Dried dates
French fries
Ice cream
Refined sugar ( sucrose )

Why use this tool ?

Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced. And this means you will feel fuller for longer between meals. It also keeps heart disease and type 2 diabetes at bay. Simply put this is an exciting way to pick foods to lose weight, live longer and feel great.

Kickstart your day with an energy drink. Here’s the recipe.

1 cup milk
1 teaspoon honey
4 almonds mashed / shredded
1 ripe banana

Method

Blend it all in a mixer with lots of ice and drink. For more energy, opt for soy milk. You can also add fruits such as apple, pear, grapes and a dash of cocoa.