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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.



June 2018 GI News


Back in 2014, we published The Ultimate Guide to Sugars and Sweeteners, an all-in-one reference to sugars and sweeteners for those who crave the facts. In the introduction we quote the US Academy of Nutrition and Dietetics which having considered the scientific evidence, advises: ‘Consumers can safely enjoy a range of nutritive sweeteners and non-nutritive [zero-calorie] sweeteners when consumed within an eating plan that is guided by current federal nutrition recommendations, such as the Dietary Guidelines for Americans and the Dietary Reference Intakes, as well as individual health goals and personal preference.’” It all comes down to moderation. What’s moderate? Currently, the World Health Organization (WHO) recommends no more than 10 percent of our total daily calories from added sugars. We think that’s reasonable and it’s certainly achievable. Dr Alan Barclay shows us what that looks like in an overall healthy 2000-calorie (8000 kilojoule) eating plan (scroll down to Perspectives). We hope you enjoy this issue of GI News and join in the conversation on our FaceBook page here.



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.