The glycaemic index (GI factor) is a ranking of foods from 0 to 100 that tells us how quickly the carbohydrate in food is converted to glucose for the body to use.

All carbohydrates, even when they are not sweet, are sugars. To be used for energy, the body must break them down into glucose. The slower the process of converting carbohydrate to glucose and releasing it into the bloodstream, the more energy we derive from the food over a sustained period of time.

To gain the most energy for the longest period of time, we should be looking to select foods with a low GI. Food that is converted quickly into glucose has a high GI. Carbohydrate foods that break down quickly during digestion have the highest GI factors.

Complex carbohydrates, which break down slowly, releasing glucose gradually into the blood steam, have low GI factors.

Why is the GI factor so important?

Foods with a low GI factor generally are more sustaining and help people control their hunger and appetite. These foods may help athletes prolong endurance when eaten before an event. After the event, foods with a high GI factor have been shown to replenish energy stores faster and give athletes a quick recovery.

How do I include the GI factor foods in my diet?

Low GI foods (less than 55) provide a slow and sustained release of energy. Some low GI foods include grain breads, temperate fruits (such as such as apples, oranges, grapes), vegetables, pasta and dairy products.

High GI foods provide a quick release of energy. Some high GI foods (greater than 70) include white bread, potatoes, rice, soft drinks, biscuits and crackers.

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