What is meant by the glycaemic index (GI)? How can this be used to improve health?

The Glycaemic Index (GI) is a ranking system for carbohydrates. It measures how quickly a carbohydrate-containing food raises your blood sugar levels. The scale goes from 0 to 100, with pure glucose (a type of sugar) being 100. Foods are classified as low (55 or less), medium (56-69), and high GI (70 or more).

Here's how it can be used to improve health:

1. Weight Management: Low GI foods are absorbed slowly and keep you feeling full for a longer time, which can help control appetite and delay hunger cues, potentially promoting weight loss.

2. Improve Energy Levels: Low GI foods provide a slow, steady supply of energy, preventing the energy spikes and crashes that can result from eating high GI foods.

3. Manage or Prevent Diabetes: Regularly consuming high GI foods can lead to increased risk of type 2 diabetes. By choosing low GI foods, you can better manage your blood sugar levels, which is especially important for those with diabetes.

4. Heart Health: Low GI diets can also help to improve cholesterol levels, reducing the risk of heart disease.

5. Improve Digestive Health: Many low GI foods are also high in fiber, which is beneficial for digestive health.

Remember, while the GI is a useful tool, it's not the only thing to consider when making dietary choices. The nutritional value of the food, how it's cooked, and what it's eaten with, also matters.