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March 2019 GI News


This month we are taking a closer look at starch, the carbohydrate found naturally in grains, legumes, potatoes and other starchy vegetables, nuts and seeds. Did you know starch is actually the plant’s reserve energy supply that it stores in its seeds and tubers. But plants have made it hard for us (and other animals) to get at their personal larder as anyone who has ever tried to eat raw rice or dried beans or raw potato would agree. We need to soften these foods up first, and that’s what cooking does. We hope you enjoy reading this issue of GI News, trying out the recipes, and joining in the conversation on our facebook page here.



Not all Carbohydrate foods are equal


The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.

Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels.



Look for the GI Symbol


The easiest way to find all round healthy food choices is to look for the GI symbol. They make you feel fuller for a longer time and help control appetite.