The Glycaemic Index is about insulin response; it contains measurements carried out on carbohydrate-containing foods and their impact on our blood sugar. GI numbers are ascribed to foods describing how much glucose (sugar) they contain.
Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore, insulin levels. GI is a strong predictor of future health. Eating low GI creates less risk of heart disease, diabetes and various cancers.
Only Low Glycaemic Products are considered suitable for Diabetics.
It’s a little tricky as the GI depends how foods are cooked. Here is a list to give you an idea:
Watermelon 72 ( high!)
Potatoes, baked 80
White bread 71
Brown bread 69
Alcohol contains few carbohydrates. It has a low GI.
Both xylitol and stevia are now being sold as sugar substitutes.
Xylitol has a GI of 12; Stevia has a GI of 0. They both have their distinctive tastes so it is best to try a small quantity first.
Brown Sugar 64
White sugar 60
Maple Syrup 54
* As well as heart disease, a high sugar diet is implicated in: Alzheimer’s, cardiovascular disease, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, various cancers and on and on and n.
**A word about Xylatol
Xylatol has a GI of 12 and some other serious benefits too:
· Higher Macro and Micro Nutrients than any other natural sweetener
· 17 different Amino Acids
· 5 Essential Glyconutrients, including Inulin.
· High mineral content, being a rich source of potassium, magnesium, zinc, and iron
· Thought to kill destructive bacteria (Streptococcus mutans) in the mouth.