Glycaemic index

Glycaemic index (GI) measure the speed at which food causes your blood sugar levels to rise . The higher the reading the faster the sugar affects blood glucose and therefore the drop in blood sugar is faster which can result in dizziness, hunger, fatigue, poor concentration, headaches and mood swings . When eating carbohydrate containing foods, the body converts the sugars from carbohydrates into glucose . The body detects glucose and the pancreas releases insulin which signals certain cells to absorb the glucose and convert it to energy . Excess glucose is then stored as glycogen in the muscle and the liver, or it is converted to fat for storage. When blood sugar levels are low between meals, the pancreas will release a hormone glucagon which promotes the conversion of the stored glucose and converts it back to energy to be used by the body .

Foods with a high glycaemic index are general high in carbohydrates, low in protein and fibre. High GI foods will cause rapid blood sugar fluctuations . Fluctuations in blood sugar level cause unbalanced energy levels, sugar cravings, and moods swings . These are caused by foods such as white bread, white past, white rice, sweets, chocolate, biscuits, lollies and soft drink . It is suggested that eating lots of high GI foods will cause high levels of insulin to be released in the blood . Over time cells become resistant to the effects of insulin which leads to insulin resistance . When this occurs the cells can’t absorb glucose which causes high blood glucose levels, which is a sign of diabetes and a risk factor for cardiovascular disease and obesity.

Foods with a low GI aim to stable blood sugar levels throughout the day, the energy released from food is released slowly and blood sugar levels increase & decrease slowly.  They assist in regulation of mood, support energy levels, control weight & promote general wellness, make you feel fuller for longer, regulate your appetite . Conversely they are foods higher in protein, fibre and fat including foods like apples, multigrain bread, nuts, hummus, berries, legumes and pumpkin.

Here are some examples

High GI (70+)	Medium GI (56-70)	Low GI (0-55)
Honey Potato Hot Chips Doughnuts White Rice Corn Flakes White Bread Cocopops Weet-bix Lollies Chocolate Corn Chips Watermelon Parsnips Jelly  Soft Drink Biscuits	Nutrigrain White Pita Bread Ice cream Baked Beans Cous Cous Sweet Potato Kiwi Fruit Brown Rice Fresh Pasta Dried Fruit Pineapple	All Bran Oats Natural Muesli Soy & linseed bread Whole grain/wheat bread Peas Corn Carrot Mushroom Broccoli Cauliflower Cabbage Tomato Lettuce Onion Capsicum Buckwheat Hummus Beans (all) Milk Yogurt Cherries Oranges Peaches Nuts

To keep blood sugars level it is important that you eat regular throughout the day not 3 big main meals. But rather 5-6 smaller meals with a good amount of low GI & higher protein foods. Not only will you feel like you have more energy but you will feel happier too!!

References

Journal

Jenkins, D, Kendall, C, Augustin, L,  Franceschi, S, Hamidi, M, Marchie, A, Jenkins, A & Axelsen, M 2002, Glycemic index: overview of implications in health and disease, The American Journal of Clinical Nutrition, vol. 76, pp. 266-273.

Wolever, T, Jenkins, J, Jenkins, A & Josse, R 1991, The glycemic index: methodology and clinical implications, The American Journal of Clinical Nutrition, vol. 54, pp. 846-854.