Monday

Glycaemic Index






Everyone needs to eat carbohydrates at every meal to give energy to your brain and muscles. All carbohydrate foods break down into sugar in your stomach but they do so at different speeds – some slow, some fast.  The Glycaemic Index (GI) is a measure of how a carbohydrate food affects the sugar in your blood.
Choosing slow acting carbohydrates in medium serves is better for your overall health.
-        Slow acting Carbohydrates = Low GI food
o    More slowly broken down and has less impact on blood glucose levels
-        Quick acting Carbohydrates = High GI food

o    More quickly broken down and causes higher blood glucose levels

Glycaemic Index of common foods:

LOWER GI
Best choice
MEDIUM GI
Good choice
HIGH GI
Limit intake
Breads
Wholegrain bread, Burgen® breads, Soy and Linseed,
oat-bran based breads,
Country grain, Bakers Delight® Low-GI white bread
Rye bread, light rye bread, crumpets, pita breads, mountain bread wraps
White and wholemeal bread, bagel, gluten free bread
Breakfast Cereals
All bran® fruit and oats,
All bran®, Guardian®, Porridge, Traditional Oats, Sustain®,
Weet-Bix®, Natural Muesli
Untoasted Muesli, Just Right®, Special K®, Fruity Bix®,
Vita Brits®
Sultana Bran®, Bran Flakes®, Coco Pops®, Rice Bubbles®, CornFlakes®
Grains
Pasta, wheat noodles, bulgar, Moolgiri Rice (freedom foods®)
Basmati Rice, Doongara rice, Couscous, Quinoa, Gnocchi
Jasmine rice, brown rice, glutinous rice, short grain rice
Legumes
All beans (e.g. kidney, baked),  chickpeas and lentils

Broad beans
Starchy Vegetables
Corn, butternut pumpkin, parsnip, green peas
Sweet potato, Beetroot
White Potato (Nicola or almera, hot chips
Note: Most vegetables contain very little carbohydrate so do not affect blood sugar levels. Aim to eat at least 3 cups of non-starchy vegetables every day.
Fruit
Apple, pear, orange, plums, peach, nectarine, kiwi fruit, grapes, mango, banana (firm)
Rockmelon, pineapple, cherries, sultanas, apricots
Watermelon, dates, banana (ripe), most dried fruit
Low Fat Dairy
All varieties of cow and sow milk, yoghurt, custard. Yoplait le-rice


Savoury Biscuits
Vita weat®, Ryvita®
Rice-corn cakes
Water crackers, Sao®, Savoys®, Sakata®, Cheds
Sweet Biscuits
Oatmeal biscuits,
 Snack Right Fruit Slice®
Digestives, Milk arrowroot
Tim tams®, Oreo®, Choc Chip cookies, Wafer biscuits

Meat, chicken, fish, nuts, eggs and cheese do not contain any carbohydrate and will not increase your blood sugar levels. But these foods are high in fats so should not be eaten in excess