Disclaimer: The educational material provided is for general guidance purposes only. If you have any health concerns or are considering any treatments, it is necessary and highly advisable to consult with your treating physician for personalized advice and guidance.

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Understanding the Glycaemic Index (GI)

What is the Glycaemic Index?
The glycaemic index (GI) is a system that ranks carbohydrate-containing foods by how quickly they raise blood sugar levels after eating. Foods are scored on a scale from 0 to 100, with higher numbers indicating a faster and larger spike in blood sugar.

Why is the GI Important?

Managing Blood Sugar Levels:

• For People with Diabetes:
  Choosing foods with a low GI can help keep blood sugar levels more stable, which is important for managing diabetes.

• General Health:
  Stable blood sugar levels can also contribute to improved energy levels and may help reduce the risk of developing type 2 diabetes.

Weight Management and Heart Health:

• Foods with a low GI tend to be more filling, which can help with weight control.

• Diets focusing on low GI foods may support heart health by reducing the risk factors associated with high blood sugar and insulin resistance.

How Does the GI Work?

• Low GI Foods (55 or less):
  These foods cause a slower, more gradual increase in blood sugar. Examples include most fruits, non-starchy vegetables, legumes, and whole grains.

• Medium GI Foods (56-69):
  These produce a moderate rise in blood sugar. Some whole grain products or certain starchy foods may fall into this range.

• High GI Foods (70 or above):
  These foods lead to a rapid spike in blood sugar. Examples include sugary drinks, white bread, and many processed snacks.

Tips for Using the Glycaemic Index​

1. Choose Whole and Minimally Processed Foods:
   Whole grains, fruits, and vegetables typically have a lower GI compared to their processed counterparts.

2. Monitor Portion Sizes:
   The GI is based on a standard serving, so it's important to be mindful of portions. A large portion of a low GI food might still raise blood sugar significantly.

3. Consult a Dietitian:
   If you have diabetes or other health concerns, a dietitian can help create a balanced eating plan that considers both the GI and the overall nutritional content of your meals.

Final Note

The glycaemic index is just one tool to help guide healthier food choices. It is best used alongside other dietary advice and personal health goals. For personalized recommendations, please discuss with your GP or a registered dietitian.

This information is intended for patient education and is not a substitute for individual medical advice

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Last updated 03/04/2025