What is the Glycemic Index?

Carbohydrate is an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. 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 usually, insulin levels.

Low GI vs High GI curve

There are three ratings for GI:

In individual portions:

Low = GI value 55 or less

Medium = GI value of 56 – 69 inclusive

High = GI 70 or more

So why do we need good quality Low GI carbohydrates?

Carbohydrates are an essential nutrient 

You need carbs as they break down into glucose in your body providing the

  • – main fuel for our brains and nervous systems,
  • – preferred source of fuel for most organs and our muscles during exercise.


Consuming good quality carbohydrates aka Low GI ones help to facilitate the management of diabetes, weight loss and weight loss management and reducing the risk of developing type 2 diabetes, diabetes complications and other chronic lifestyle diseases.  In fact a low GI diet provides health benefits for everybody across all stages of life.

Glycemic Index and your benefits for your body

Glycemic Index & Your Body

A low GI diet is not a fad diet but a way of eating that is sustainable in the long term and backed by over 30 years of scientific evidence. To get you started we have developed a Low GI Shopping List and you can get easy tips on how to go low GI here. Remember to look out for the GI Symbol on products – Making healthier choices easy.


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