The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own. Foods with naturally high GI’s are white bread, potatoes, white rice and anything sugary, whereas foods with lower GI’s are pulses, wholegrain foods and certain fruit and vegetables.
Having a high or low GI is not synonymous with the overall healthiness of a certain food. Watermelons, for example, have a relatively high GI whereas cupcakes have low GI’s. However, a lower GI is recommended over a higher one as their slower release of carbohydrates helps to make someone feel fuller for longer, which can help to maintain a healthy weight. Low-GI foods can also be used to control blood glucose for those who are diabetic.