Glycemic Index & Load Explained
What is the Glycaemic Index (GI)?The GI value of food is a value that expresses to what extent a portion of a given food will increase the blood sugar levels of an individual as composed to an equivalent portion of white bread or sugar (the standard).
These foods give you the essential energy needed when you need a quick boost to perform at your best, e.g. sport. But beware of high GI food that also have a high fat content, like hot chips, biscuits, doughnuts, toasted sandwiches and muffins.Rather opt for foods like instant noodles, bread, potatoes and rice cakes when you need energy quickly.Low GI foods have a value of 55 and lower. These result in a small rise in blood glucose levels and then a slow and steady release of glucose over a period of up to three hours. The slow release of glucose keeps a person feeling full for much longer, ultimately reducing the amount of food consumed.