2.  Very simply, the Glycemic Index is a scientific ranking
of how the foods we eat affect our blood sugar levels in
the 2 or 3 hours after eating.
 Goes from 0-100
 Measures how quickly glucose is absorbed from food
into our blood.
 High GI means absorbed very quickly.
 Low GI means absorbed slowly.

3.  High GI (70-100) Carbohydrates which break
down quickly during digestion, releasing
blood sugarrapidly into the bloodstream –
causing marked fluctuations in blood sugar
levels.
 Medium GI (56-69) Carbohydrates which
break down moderately during digestion,
releasing blood sugar moderately into the
bloodstream.
 Low GI (0-55) Carbohydrates which break
down slowly during digestion, releasing blood
sugargradually into the bloodstream –
keeping blood sugar levels steady … and so
provide you with the best health benefits!

5.  Just
because a food is low GI, doesn’t
necessarily make it a good food!
 Some foods may have a low GI, but may
be high in saturated fats, include
additives, flavourings, colourings, or
preservatives, or simply provide little in
the way of nutrients by offering
“empty” calories!
http://www.lowgihealth.com.au/glycemic-index-list-o

6. 1. Which end of the index would simple
and complex carbohydrates be at?
2. Can you think of any foods that are
either high or low in GI value?
3. Which do you think it would be better to
eat more of? Why?

7.  Glucose is essential for us to make
energy and survive.
 When we get glucose in our blood, it is
transported to cells and used to make
energy.
 When glucose levels rise, insulin is
released to convert and store excess
glucose, usually as fat.

8.  Yes! We need to use energy through out the
day. If it is released slowly, we use it as it is
produced. This typically means that these is
no excess to be stored.
 Ifthere is too much, we store it is fat. Later,
because all the glucose has been removed,
we actually have less glucose available and
need to eat again. We feel hungry, eat hi GI
again and the cycle continues. These are
called fluctuations in blood glucose levels.

9.  Be careful!
 GI is not the only way to measure the
nutritional value of food.
 Even if it releases energy slowly, it may
not have much nutrients. Also, some high
GI foods are necessary because of the
nutrients they contain.

10.  Theonly way to get the right amount of
nutrients, maintain a healthy weight and
prevent diet related and hypokinetic
diseases is to
• Eat a BALANCED DIET, and
• EXERCISE REGULARLY