What is the Glycemic 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 breakdown quickly during digestion have the highest glycemic index. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have a low glycemic index.

What is the significance of Glycemic 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

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 1 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

• Include low GI snacks such as Jalna Yoghourts or Jalna Yoghourt On The Go
• Eat breakfast cereals containing wheat bran, barley and oats
• Choose multigrain breads, sour dough and heavy fruit loafs
• 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

Note All Jalna Yoghourts and Yoghourts On The Go 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 yoghourt, and
• Fructose, the natural fruit sugar, found only in Jalna dairy foods that have added fruits and fruit juices and fruit purees.

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

Low GI menu ideas

• Natural muesli with strawberries and Jalna Fat Free Berry Fruit Yoghourt
• Multigrain crispbread spread with Jalna Natural Yoghourt and topped with tomato and basil
• A glass of Jalna Yoghourt On The Go or Vitalize drink
• Birchjalna Muesli
• Corn on the cob spread with Jalna Reduced Sour Cream
• Mixed berries topped with Jalna Premium Strawberry Creamy Yoghourt