The Glycaemic Index (GI)

Question 1

What does the glycaemic index measure?

Answer 1

This measures how much a food containing carbohydrates will raise levels of glucose in the blood on a scale of 1 to 100.

Question 2

What is considered a high glycaemic food?

Answer 2

70+ on the glycaemic index

Question 3

What is considered a moderate glycaemic food?

Answer 3

55-69 on the glycaemic index

Question 4

What is considered a low glycaemic food?

Answer 4

0-54 on the glycaemic index

Question 5

What is the effect of low GI foods on the body?

Answer 5

Low GI foods prevent blood sugar from rising too quickly as they release glucose slowly and steadily into the bloodstream without stimulating the pancreas to release too much insulin

Question 6

What is the effect of medium GI food on the body?

Answer 6

Medium GI foods are broken down more slowly and cause a medium rise in blood sugar levels over time.

Question 7

What is the effect of high GI foods on the body?

Answer 7

High GI foods release glucose suddenly and quickly and are useful when you are taking part in exercise and need energy quickly.

Question 8

List some examples of low GI foods

Answer 8

• provita
• milk
• yoghurt
• pasta

Question 9

List some examples of medium GI foods

Answer 9

• oats
• croissants
• apricots
• oranges

Question 10

List some examples of high GI foods

Answer 10

• cake
• cornflakes
• sweet potato
• potato

Question 11

Why is it recommended to eat food with a low GI rating?

Answer 11

This is because this supplies a low but continuous supply of energy from one meal to another.

Question 12

How should the GI principles be used?

Answer 12

GI principles should be used to incorporate a range of carbohydrates with a low HI rating that are also low in fat, kjs and salt in meals

Question 13

What are the benefits of eating low GI foods?

Answer 13

• decreased risk of cardiovascular disease
• more successful weight management
• optimal blood glucose control in diabetics