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Our monthly newsletter and blog will keep you up to date with everything that is going on behind the scenes in GI research as well as PROVIDING PRACTICAL tips to HELP YOU ENJOY A HEALTHY LOW GI DIET.
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We are the home of Sydney University Glycemic Index Research Service (SUGiRS). We are an established commercial GI testing laboratory, where we test foods for their glycemic index, insulin index, satiety response, and other metabolic parameters. We also do other analyses such as in vitro starch digestion assays. SUGiRS has an established reputation for quality, speed and flexibility.
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JANUARY 2025 GI NEWS
GI News is published online by the University of Sydney, School of Life and Environmental Sciences and the Charles Perkins Centre, and delivered to the mailboxes of our ~100,000 subscribers. Our goal is to help people choose the high-quality carbs that are digested at a rate that our bodies can comfortably accommodate and to share…
SATIETY
Yes, it’s that time of year when our minds (and expanded tummies) inevitably think about that dreaded 4-letter word diet. But do we still need to restrict food? Isn’t there an easier way? I know our readers have heard about the new weight loss drugs such as Ozempic and Wegovy that seemingly work like magic…
LEGUME-BASED PASTA AND SATIETY
Studies show that legumes, such as dried beans, peas, and lentils, can help regulate appetite and improve body weight and blood glucose (sugar) management. This is probably due to a combination of factors, like soluble fibre, plant protein, and other plant compounds, such as polyphenols. Legumes also have a low glycemic index (GI) and low…
PHYSICAL ACTIVITY AND SATIETY IN PEOPLE WITH TYPE 2 DIABETES
Physical activity guidelines for people with prediabetes (impaired fasting glucose or impaired glucose tolerance) and type 2 diabetes are mainly based on research on the effects of exercise on health outcomes, such as glycemic control (e.g., HbA1c), insulin sensitivity, blood lipids (e.g., cholesterol and triglycerides), and blood pressure. The impacts of exercise on appetite (e.g.,…
Continue Reading PHYSICAL ACTIVITY AND SATIETY IN PEOPLE WITH TYPE 2 DIABETES
GLYCEMIC INDEX AND SATIETY
There is increasing interest in the potential of foods to reduce the drive to eat, including reduced hunger and appetite, and increased fullness and satiety. While these words are often used interchangeably, they are not the same. Hunger is defined as the physiological drive for food, whereas appetite is the psychological desire for food. Fullness…
GI VALUES OF SOME HIGHLY SATIATING FOODS
For people with diabetes To those of you who count your carbohydrate intake in grams, exchanges or portions, we have included the details for each of these. 15g carbohydrate exchange – a serve containing 12-18g carbohydrate. 10g carbohydrate portion – a serve containing 7.6-12.5g carbohydrate. White bread, fresh GI 73 Satiety Index 100 Serving: 1…
WHOLEMEAL PASTA
Wholemeal spiral pasta, fusilli Wholemeal, wholewheat, wholegrain or pasta integrale, call it what you like, this trusty staple has stood the test of time. It’s worth keeping in your pantry as a reliable and inspiring ingredient to make healthy, delicious meals. While wholemeal pasta may not be traditional, it certainly wins in the nutrition stakes…
THE GOOD CARBS KITCHEN
BOSTON BAKED BEANS 0:10 Prep • 0:10 cook • 4 Servings • Main• Everyday INGREDIENTS 1 tablespoon olive oil 1 onion, diced 4 rashers lean bacon, fat removed, diced 2 x 400g cans cannellini beans, drained, rinsed 2 x 400g cans diced tomatoes ½ cup tomato sauce 2 teaspoons hot mustard 3 tablespoons golden syrup,…