Glycemic Index (GI) is a measure of how much a carbohydrate-containing food is likely to raise your blood sugar. A food with a high GI will raise blood sugar more than a food with a low GI. The lower the GI the better. Choosing foods with a low GI is generally considered wise for overall health and diabetic control.

But …
Choosing foods with a low GI is NOT a panacea. Here is why:

• Some foods with a low GI are high in fat and sugar eg chocolate. They add little to the nutritional value of your diet.
• Most foods with a low GI are high in fibre. That’s good. But some foods high in fibre and other nutrients eg potato and bran flakes have a high GI. There is no need to avoid these.
• Portion sizes still count. So … overindulging in foods with a low GI will still raise your blood sugar.
• The GI reflects the effect of a food on your blood sugar when it is eaten alone. When eaten in a mixed meal, the presence of fat and protein may negate the effect on blood sugar.

• Choose whole grain, pumpernickel and oat bran bread more often than white bread
• Choose All Bran™ cereal and oatmeal rather than rice krispies and cornflakes
• Eat fresh fruit and vegetables – they have a low GI
• Consume low fat milk products – they have a low GI
• Choose parboiled or brown rice more often than instant rice
• Eat baked potatoes more often than mashed, boiled or instant potatoes
• Add beans, peas and lentils (legumes) to your chili, soups and salads