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🌿 Understand Glycaemic Index. Support More Stable Health.

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Did you know?
The Glycaemic Index (GI) shows how quickly a carbohydrate-containing food raises blood glucose levels after eating.

Choosing the right foods doesn’t just affect weight — it plays a key role in energy levels, satiety, blood sugar stability, and long-term metabolic health.

✅ Why managing GI matters

Helps keep blood sugar levels more stable

Reduces sharp glucose and insulin spikes

Supports steady energy throughout the day

Increases feelings of fullness

Helps lower long-term metabolic risks

Low-GI choices help your body stay balanced, not stressed.

📊 GI is classified into three levels

🟢 Low GI (0–55)
Slow, controlled rise in blood glucose
✔ Most recommended for daily meals and blood sugar support
Examples: lentils, oats, apples, natural yoghurt, vegetables

🟡 Medium GI (56–69)
Moderate rise in blood glucose
✔ Enjoy in moderation
Examples: brown rice, ripe banana, wholegrain bread

🔴 High GI (70+)
Rapid rise in blood glucose
✖ Best limited or avoided
Examples: white bread, chips, sweets, sugary drinks

💡 Simple tips to lower the GI of your meals

✔ Combine carbohydrates with protein (eggs, fish, chicken)
✔ Add healthy fats (olive oil, nuts, avocado)
✔ Increase fibre intake (vegetables, legumes, seeds)
✔ Limit highly processed foods
✔ Choose gentler cooking methods (eg. al dente)

Example:
White rice (high GI)
⬇
Brown rice + vegetables + protein (more balanced)

🌱 Remember

Everyone responds differently to food.
Monitor your blood sugar, listen to your body, and consult a healthcare professional when needed.

Stable blood sugar today supports healthier tomorrows.

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