The Glycemic Index ranks foods on how they affect our blood glucose levels. The index measures how much your blood glucose increases in the two or three hours after eating and can be helpful for managing blood sugar levels. It compares foods gram for gram of carbohydrate. Carbohydrates that break down quickly during digestion have the highest glycemic indexes, their blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

What is the importance of the Glycemic Index?

 * Low GI means a smaller rise in blood glucose levels after meals
 * Low GI diets can help people lose weight
 * Low GI diets can improve the body's sensitivity to insulin
 * High GI foods help re-fuel carbohydrate stores after exercise
 * Low GI can improve diabetes control
 * Low GI foods keep you fuller for longer
 * Low GI can prolong physical endurance

How to change to a Low GI Diet

 * Use breakfast cereals based on oats, barley and bran
 * Use "grainy" breads made with whole seeds
 * Reduce the amount of potatoes you eat
 * Enjoy all types of fruit and vegetables (except potatoes)
 * Eat plenty of salad vegetables with vinaigrette dressing
