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The Glycemic Index (GI)

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Not all carbohydrate foods will have the same impact on blood glucose levels (BGLs). Some carbohydrate foods are broken down and released into the blood stream very quickly and others are broken down much more slowly. The rate at which carbohydrate foods are released into the bloodstream is called the Glycemic Index (GI). Carbohydrate foods can be classified as having either a low, medium or high GI. 

Low GI foods

Low GI carbohydrate foods are digested slowly, releasing glucose into the bloodstream more gradually compared to higher GI foods. They are also a lot more filling because they sit in your stomach for a longer amount of time, before they are digested. This can help with weight management, as you will be less likely to overeat. 

Examples of low GI foods include traditional rolled oats, dense wholegrain breads, lentils and legumes, sweet potato, milk, yoghurt, pasta and most types of fresh fruit.

Try to include at least 1 lower GI food at each of your meals. Remember that the portion size of carbohydrate is going to have the biggest impact on your BGLs. Just because a food has a lower GI doesn’t mean it can be eaten in large amounts. 

High GI foods

High GI foods are broken down and released into the blood stream quicker than other carbohydrate foods. They tend to cause a quick rise in blood glucose levels and often don’t fill you up as much as lower GI foods, so you may feel hungry a short time after eating them. 

Examples of high GI foods include white bread, highly processed/low fibre breakfast cereals, shorter-grain rice (e.g. Jasmine rice), soft drinks and confectionary, as well as many processed and packaged snack foods.

Some high GI carbohydrates are still nutritious foods, such as potatoes and tropical fruits. Just because they are high GI doesn’t mean you need to cut them out – eat them in smaller portions. 
 

Lower GI foods   Higher GI foods
  • Wholegrain bread
  • Wholegrain cereals           
  • Rolled oats, muesli
  • Basmati rice
  • Quinoa, barley
  • Milk & yoghurt
  • Legumes
  • Pasta (cooked al dente)
  • White & wholemeal bread
  • Cornflakes, rice bubbles
  • Quick oats
  • Jasmine, medium grain rice
  • Couscous 
  • Rice & oat milk
  • Potato

The University of Sydney Glycemic Index website has more information about the glycemic index and the values of specific foods. You can also look for the Low GI symbol on packaging when shopping, however not all low GI foods will carry this symbol. To find out which products carry the low GI symbol, check out the website.

low GI symbol

For more information about the GI, read the Glycemic Index fact sheet

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