The importance of knowing which carbs are slow and quick release and its impact on blood sugar

The Glycemic Index (GI) is a measure of how quickly a food causes blood sugar levels to rise after eating. Foods are ranked on a scale of 0 to 100, with lower numbers indicating slower absorption and a gentler impact on blood sugar levels.

Here is a list of foods, categorised from the best (low GI) to the worst (high GI):

Low GI Foods (55 or less)

These foods cause a slow, gradual rise in blood sugar and are considered the best for maintaining stable energy levels.

1. Green Vegetables (e.g., spinach, kale) – GI < 15
2. Non-Starchy Vegetables (e.g., broccoli, cauliflower, bell peppers) – GI < 20
3. Legumes (e.g., lentils, chickpeas, black beans) – GI 20-35
4. Whole Grains (e.g., barley, bulgur, quinoa) – GI 35-50
5. Nuts and Seeds (e.g., almonds, chia seeds) – GI < 20
6. Berries (e.g., strawberries, blueberries, raspberries) – GI 25-40
7. Yogurt (unsweetened) – GI 20-30
8. Apples, Pears – GI 30-40
9. Milk (whole or skim) – GI 30-35
10. Pasta (whole grain, cooked al dente) – GI 40-50
11. Sweet Potatoes – GI 50-55

Medium GI Foods (56-69)

These foods cause a moderate increase in blood sugar levels and can be included in a balanced diet.

1. Oatmeal (steel-cut, rolled oats) – GI 55-60
2. Brown Rice – GI 55-65
3. Couscous – GI 60-65
4. Bananas (ripe) – GI 55-65
5. Pineapple – GI 60-66
6. Whole Wheat Bread – GI 60-69
7. Beets – GI 60-65
8. Popcorn – GI 65-70

High GI Foods (70 and above)

These foods cause a rapid spike in blood sugar levels and are generally considered the worst for maintaining stable energy levels.

1. White Bread – GI 70-75
2. White Rice – GI 70-80
3. Potatoes (baked or mashed) – GI 70-90
4. Cornflakes, Rice Krispies – GI 80-85
5. Rice Cakes – GI 85-90
6. Watermelon – GI 75-80
7. Glucose (pure) – GI 100
8. Pretzels – GI 80-85
9. French Fries – GI 75-85
10. Donuts – GI 75-85