How to use Glycaemic index (GI) to manage a healthy diet and control diabetes

Glycemic index is a scale that measures how food affects your blood sugar levels. If you have diabetes, it can be a helpful tool when looking at what foods you can eat.


Foods containing carbohydrates are assigned a number- 100 to 1. The higher the number, the more it causes your blood sugar levels to rise.


  • Foods with a number between 1 and 55 are considered low GI. Examples of these foods are beans and non starchy vegetables.
  • Foods with a number between 56-69 are medium GI foods, such as bananas, corn and wholemeal bread
  • Foods that are high GI are between 70-100, like white rice and white bread.


Choosing low GI foods over high GI foods, like brown rice over white rice can help you manage your blood sugar levels. The amount you eat also affects how your blood sugar goes up, so be sure to pay attention to portion sizes. Not only does this help control blood sugar, sticking to low GI foods can maintain weight or help towards weight loss.

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