The glycemic index (GI) is a ranking of carbohydrates on a scale of 0 to 100 according to how much they raise blood sugar levels after eating. Foods with a high GI are quickly digested and absorbed which results in a rapid increase in blood sugar levels.
Low-GI foods are preferable as they are slowly digested and absorbed, producing a gradual rise in blood sugar and insulin levels. They therefore provide a continuous supply of energy from one meal to the next, which helps maintain energy and concentration levels and helps keep us feeling fuller for longer.
Lower GI grain foods
• Whole grain bread – look bread with intact grains
• Low GI white bread
• Basmati rice, low GI white or brown rice
Higher GI grain foods
• White bread
• Jasmine and Arborio rice
• Rice cakes
• Most crispbreads
• Most flaked corn, wheat and puffed rice cereals