What is Glycaemic Index

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:

 Sugar 60-84

Apples 38

Honey  58-83

Xylatol**  12

Oranges 44

Watermelon 72 ( high!)

Broccoli 10

Lettuce 10

Parsnips 98

Potatoes, baked 80

White bread  71

Brown bread 69

Stevia 0

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.

 Sweeteners:

Brown Sugar 64

White sugar 60

Maple Syrup 54

Honey 58-83

Agave 32-46

Xylatol 12

Stevia 0

 

 

* 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.