Low GI for sustained energy
Try to choose low-moderate GI foods over high GI at every meal or snack.
The Glycaemic Index (GI) 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 glycaemic index. Their blood sugar response is fast and high.
Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a lower glycaemic index value (55 or less).
Because the carbohydrate in low GI foods is slowly digested and absorbed, you may feel more satisfied.
Highly refined, carbohydrate-containing foods tend to have a higher GI and therefore cause your body to secrete high amounts of insulin to absorb all the free sugar.
You can lower the GI of a meal by including protein foods like meat, fish, eggs, nuts or yoghurt, or using wholegrains rather than more refined varieties of grains.
What to eat
Try to include at least one serve of a low-moderate GI food at every meal or snack. For example, start the day with Bircher Muesli; Chicken and Mango salad for lunch; and Lamb Rogan Josh with basmati rice and Corianda Raita for dinner (you’ll find these recipes on the Jalna's recipe website).
Or snack on one of these low GI Jalna Yoghurts:
- Jalna Biodynamic Organic Whole Milk Yoghurt - GI value 15
- Jalna BioDynamic Organic Bush Honey Yoghurt - GI value 26
- Jalna Premium Vanilla Yoghurt - GI value 18
- Jalna Low Fat Vanilla Yoghurt - GI value 25
- Jalna Fat Free BerryFruit Yoghurt - GI value 23
- Jalna Low Fat Greek Natural Yoghurt - GI value 13
- Jalna A2 Yoghurt – GI value 13
- Jalna Fat Free Natural Yoghurt - GI value 19
The GI testing of the Jalna range of Yoghurts was conducted at Sydney University GI Research, the first of these laboratories in Australia to offer this service.
GI of individual foods
You can search for the GI of different foods and find out more at www.glycemicindex.com