Foods with a high GI (glycemic index) are rapidly digested and absorbed, resulting in a rapid peak in blood glucose levels. In contrast, low GI foods produce a gradual rise in blood glucose and insulin levels avoiding rapid peaks and troughs.
- Foods with a low GI are pulses, pasta, oats, some but not all fruits, dairy products and heavy whole grain breads.
- Foods with a high GI are white and brown bread, rice cakes, cakes, biscuits, sugary drink (including juices), potatoes and some type of rice.
- Eat grainy breads made with whole seeds, barley and oats, and pumpernickel instead of white or brown bread.
- Eat wheat-based pasta and long-grain rice in place of potatoes and short grained rice, but watch serving size.
- Use fat-reduced milk and low-fat yoghurt.
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