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Glycemic Index (GI) of Grains

The glycemic index (GI) is used to rank carbohydrate-containing foods according to their effect on blood glucose levels after eating. Low GI foods are slowly digested and absorbed and so produce only small fluctuations in blood glucose and insulin levels. By contrast, high GI foods are rapidly digested and absorbed, producing a more pronounced fluctuation in blood glucose levels.

Glycemic Index
Source: Glycemic Index Foundation http://www.gisymbol.com/about/glycemic-index/

The glycemic index (GI) ranks carbohydrates on a scale from 0 to 100 as follows:

  • Low GI foods = GI less than 55
  • Medium GI foods = GI between 55 and 70
  • High GI foods = GI greater than 70


Health Benefits of a low GI diet

  • Reduced insulin levels and insulin resistance
  • Increase HDL cholesterol and reduces LDL cholesterol
  • Protects against cardiovascular disease by reducing inflammation
  • Reduced risk of some cancers by reducing insulin levels
  • Lowers abdominal fat (low GI increase insulin sensitivity which allows you to burn more fat as a fuel source and process your carbohydrates more efficiently)

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Stay up to date with the latest in nutrition, plus tips, recipes and a whole lot more.


By submitting this form, you are consenting to receive marketing emails from: Grains & Legumes Nutrition Council, Level 1, 40 Mount Street, North Sydney, 2060, http://www.glnc.org.au. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact