Carbohydrates & glycaemic index

Carbohydrates directly affect your blood glucose. There are two main types:

1. Starchy carbs. Things like bread, pasta, and naan. Also, potatoes, yam, noodles, rice, and cereals.
2. Sugary carbs. Things like biscuits, sweets, and jams. Also, honey, halwa, paczki and sugary drinks. They are taken quickly into the blood. Fruit and milk also contain natural sugars.

You should try to choose wholegrain or higher fibre versions of breads, rice or pasta and leave skins on potatoes. They can help to increase fibre intake.

Why does my body need them?

They break down to provide glucose. This is the body’s main source of energy.

The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level, when the food is eaten on its own.

Foods with a high GI are those which you digest quickly. These can make your blood sugar (glucose) levels change. Low GI carbohydrates produce smaller changes in your blood glucose and insulin levels.

There are several factors that can affect the glycaemic index of your food. For example, the nutrients in your food, how it is cooked, ripeness and how much processing has taken place.

What are the three GI ratings?

• Low which is 55 or less.
• Medium which is: 56 – 69.
• High which is 70 or above.