Here we are back again with our favourite military fitness instructor Corporal Ellie May, of the Australian Army here to tell us a bit about the Glycemic Index. You know where you see something that says low GI and you know it’s good for you? But what is high GI? What should we be eating or limiting in our dietary intake to ensure our bodies are at the healthiest?

You may or may not be aware that your pancreas produces insulin and is stimulated by the rise in blood glucose levels within the bloodstream. Insulin causes cells in the liver, muscles, and fat tissue to take up the glucose from the blood, storing it as glycogen in the liver and muscle, and stopping use of fat as an energy source.

The glycemic index or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream, have a high GI. Carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI.

A lower glycemic index suggests slower rates of digestion and absorption of the foods carbohydrates and may also indicate a smaller amount of insulin is required to be produced in order to transport the glucose in the blood stream to the liver, muscles and fat tissue. This lower glycemic response, which usually equates to a lower insulin demand and may improve long-term blood glucose control and blood lipids.

GI range examples

Low GI foods include most fruits and vegetables (except potatoes and watermelon), grainy breads, pasta, legumes/pulses, milk, yogurt, products extremely low in carbohydrates (some cheese and nuts).

Medium GI foods include whole wheat products, basmati rice, sweet potato and table sugar.

High GI foods include corn flakes, rice bubbles, baked potatoes, watermelon, croissants, white bread, and most white rices (e.g. jasmine).

Have you ever noticed that after having a huge lunch of potatoes and rice that you feel like having a sleep before you can go on with your day? That’s because those High GI foods give you a quick burst of energy and then send your energy levels down to the point where your body does not have much if any more energy to put out.

So for longer lasting energy and an increased metabolism try eating more foods that are low GI. This way you can have a smaller meal and feel fuller for longer.

Ellie May