Low
= GI value of 55 or less
you with sustained energy and
feelings of being full across a
longer period of time.
When it comes to recipes and
prepared meals, the method
and duration of cooking, as well
as the storing and temperature
of the food, can impact the GI
value by altering the carbohydrate
composition. So always be sure
to follow the instructions, as
overcooking some foods, such as
pasta or potatoes, can increase
the GI value, while cooking pasta
al dente or cooling potatoes prior
to eating can reduce the GI value.
The GI value of a food or meal
is influenced by several other
factors. For example, the higher
the fibre, protein or fat content
and/or acidity of a food or meal
the slower the digestion rate
and/or emptying of the stomach,
causing a slower release of
glucose into the bloodstream
and therefore a lower GI rating.
It can therefore be quite tricky
to determine the GI of a food or
meal that has not been properly
tested or analysed.
When in the supermarket,
look out for packaged foods that
carry the low GI symbol as an
easy way of finding nutritious
low GI foods. These foods have
been tested and proven to be
low GI, plus they meet the
strict nutrient criteria set by
the Glycemic Index Foundation.
Of course not all high
GI carbohydrates are
necessarily unhealthy
to eat, just as not all
low GI carbohydrates
are healthy to eat on
a regular basis.Look out for packaged foods
that carry the GI symbol.
These foods have been
tested and proven to be
low GI, plus they meet the
nutrient criteria set by the
Glycemic Index Foundation.High
= GI value of 70 or more
Medium
= GI value of 56-69
DID YOU KNOW
Following a healthy low GI
diet has not only been shown
to help manage your blood
glucose levels, it has also
been shown to help manage
body weight and reduce the
risk of type 2 diabetes, heart
disease and some cancers.need to know
106 JULY/AUGUST 2018 diabetic living