Low Glycemic Index

By KAREN INGE APD, leading Australian dietitian and nutritionist.

What is the Glycaemic Index?

The Glycemic Index ranks foods that contain carbohydrate from 0 to 100 according to how they affect our blood sugar levels. Carbohydrate foods that break down quickly during digestion have the highest glycemic index. Their blood sugar response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index.

What is the significance of Glycaemic Index?

• Low GI means that the carbohydrate is released more slowly resulting in a smaller rise in blood sugar levels.
• Low GI foods satisfy hunger for longer
• High GI foods convert very quickly to sugar in the bloodstream and can help replenish carbohydrate stores after exercise

Glycaemic Load

More recently, there has been a new scientific concept called the glycaemic load (GL) . Glycaemic load is a natural extension of the GI system and nutrition research is uncovering some valuable reasons to monitor and lower the glycaemic load of the total diet.

The glycaemic load takes into account the type of carbohydrate, whether it is low, medium or high GI and the quantity or serve size of the carbohydrate containing food.

GL = (GI x carbohydrate per serving) ÷ 100

Let’s calculate the GL of a 200g serve of a Jalna Premium Creamy yoghurt:

GL = 12 x 16.6g divided by 100 = 2

In developed countries the average GL for the entire day varies between 60 and 180g.

You can search for the GI of different foods and find out more about glycaemic load at www.glycemicindex.com 

Which GI should I be eating?

Foods are not good or bad on the basis of their GI.

Low GI foods tend to be more filling and satisfying due to their slower energy release so try to include at least one serve of a low-moderate GI food at every meal or snack.

High GI foods are best used during or immediately after exercise when glycogen (carbohydrate stores) need replenishing.

How to switch to a low GI diet

• Eat wholegrain breakfast cereals containing wheat bran, barley and oats, with a dollop of Jalna Yoghurt 
• Choose multigrain breads, sour dough and heavy fruit loafs
• Include low GI snacks such as Jalna Yoghurts or yoghurt smoothies
• Add legumes (such as chickpeas, 3 bean mixes or lentils) to salads, pasta sauces, soups and casseroles
• Use Doongara, mahatma or basmati rice
• Choose biscuits that contain grains or fruit
• Use vinegar or lemon juice as dressings

GI ranges: Low GI foods: below 55

All Jalna Yoghurts have a low glycaemic index ranging from a GI value of 11 to 27. Jalna dairy foods have no added cane sugar and contain primarily:

• Lactose, the natural milk sugars from the milk used to make the yoghurt, and
• Fructose, the natural fruit sugar, found only in Jalna dairy foods that have added fruits and fruit juices and fruit purees.

Jalna Natural Yoghurt and Jalna Genuine Leben European Style Yoghurt are the lowest with a GI of 11.

Low GI menu ideas

• Natural muesli with strawberries and Jalna Fat Free Berry Fruit Yoghurt
• Multigrain crispbread spread with Jalna Natural Yoghurt and topped with tomato and basil
• A smoothie with Jalna Yoghurt
• Birchjalna Muesli
• Corn on the cob spread with Jalna Reduced Sour Cream
• Mixed berries topped with Jalna Premium Strawberry Creamy Yoghurt