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The glycaemic index
It can come as a surprise to find that some starchy foods raise blood glucose almost as quickly as sugar. This is because they are digested and absorbed very rapidly.
To help rank foods according to how rapidly they affect blood glucose levels an index has been invented, called the glycaemic index. The glycaemic index ranks foods on a scale of 0 to 100.
- Foods with a high GI are quickly digested and absorbed and can rapidly raise the blood glucose level; for example, a baked potato has a GI of 85
- Foods with a low GI are slowly digested and absorbed and so raise blood glucose more gradually; for example, spaghetti has a GI of 42
There are plenty of books available listing
the GI of common foods, and information
can also be found on the internet, try
www.glycemicindex.com
Benefits of slow acting carbohydrate
- Meals with a low GI can give a smoother level of blood glucose through the day, avoiding hypos and preventing blood glucose from becoming too high
- Low GI foods can help with weight loss as they make you feel fuller for longer so eat less
- Some research has shown that low GI diets may lower the risk of heart disease
To get your child started on a low GI diet here are a few simple tips:
- Try including low GI foods in every meal; they can slow the absorption of the other food
- Choose the main carbohydrate carefully and add lots of vegetables. Remember pasta, for example, has a lower GI than bread or potatoes
- Avoid chocolate and high fat snacks; they may have a relatively low GI but they contain lots of calories! Although your child may not need to lose any weight, healthy eating is a good habit to get into
- Test frequently because changing your child's meal pattern may require a change to his or her insulin
