Glycemic Index

The foods we eat affect our blood sugar in different ways. Some cause a quick spike in energy followed by a crash, while others release energy more slowly and steadily. The Glycemic Index (GI) is a simple tool to measure this effect.

• GI = Glycaemic Index.
• It’s a number from 0 to 100 showing how quickly a carbohydrate-containing food raises blood sugar, compared with pure glucose (set at 100).¹
• Foods are grouped into:
  • Low GI (≤55): Slow, steady release of sugar — keeps you fuller for longer.
  • Medium GI (56–69): Moderate effect.
  • High GI (≥70): Fast release of sugar, quick spike then a drop.²

• Energy balance: Low GI foods provide longer-lasting energy and help avoid mid-afternoon “slumps.”³
• Weight & appetite: Because they release energy slowly, low GI foods help control hunger and prevent overeating.⁴
• Diabetes management: A low GI diet helps stabilise blood sugar levels, reducing spikes and dips.³
• Heart health: Long-term, a low GI pattern is linked to healthier cholesterol levels and lower risk of type 2 diabetes.⁴

• Mix & match: Combine high GI with low GI foods (e.g. white rice + lentils) to lower the overall effect.
• Choose whole: Whole grains, beans, and legumes usually have a lower GI than refined carbs.⁴
• Add fibre & protein: Vegetables, beans, chicken, eggs, and fish slow digestion and reduce blood sugar spikes.
• Snack smart: Replace sugary drinks, biscuits, or crisps with fruit, yoghurt, or nuts.

The Glycemic Index is not about avoiding all high GI foods — it’s about balance. Aim to include more low- and medium-GI foods in your daily meals, especially if you are managing diabetes, weight, or heart health.

• Beans (sugar beans, kidney beans, black beans) – 27–35
• Lentils – 32
• Chickpeas – 33
• Apples – 36
• Oranges – 40
• Pears – 38
• Sweet potato (boiled) – 44
• Brown rice – 50
• Wholewheat bread (dense/seeded) – ~50
• Maize meal (stiff pap) – ~50
• Plain yoghurt (unsweetened) – 35
• Peanuts – 14
• Proteins (no GI impact but important to include): Chicken, fish, beef, eggs, cheese – GI ≈ 0
• Milk (full cream / low fat, unsweetened) – GI 30–35

• Basmati rice – 58
• Oats (rolled) – 58
• Banana (ripe) – 62
• Pineapple – 59
• Maize meal (soft porridge) – 65
• Brown bread (lighter commercial loaves) – 60–65
• Sweetcorn – 60
• Instant noodles (plain) – 63–65

• White bread – 75
• Cornflakes – 81
• Rice Krispies – 82
• White rice – 73
• Pumpkin – 75
• Watermelon – 72
• French fries (chips) – 75
• Doughnuts – 76
• Biscuits (Marie / tea biscuits) – 70–75
• Chocolate bar (milk chocolate) – 70+
• Packet of crisps (potato chips) – ~75
• Cup of tea with 2 sugars – ~70
• Can of Coke – 77
• Can of Red Bull – 75–77
• Can of beer (lager) – ~66–70 (varies, but spikes blood sugar quickly)
• Jelly sweets / candies – 80+