The low down on Low GI

Making healthy food choices are not always easy. When it comes to carbohydrates there is often a lot of confusion surrounding the question of just how healthy they are for us. Our dietitians work each day with clients educating them make positive changes to their lifestyle, so we asked our dietitian team to put these myths to rest and give you the low down on Low GI.


What are carbohydrates?

Carbohydrates are sugars, starch and fiber found in foods such as grains, fruits, vegetables and milk products. Although carbohydrates have often been played as the “bad guy” in popular diets they are an effective source of energy for our body and overall brain function.

So what are ‘good’ and ‘bad’ carbohydrates?

For a long time, we have been told that ‘white’ processed breads, pastas and rice are ‘bad’ and ‘brown’ and ‘whole wheat’ is ‘good’. This is a simple way to make smarter decisions when it comes to choosing your carbohydrates, but in the past two decades a more accurate way to understand your carbohydrates have been developed, called the Glycemic Index.


What is the Glycemic Index?
GI or Glycemic Index is a carbohydrate ranking system created by the Boden Institute at the University of Sydney. Foods containing carbohydrates are ranked on a number between 0 to 100 based on the extent they raise blood sugar levels after consumed.

Foods with a High GI cause blood glucose to rise and then crash, often resulting in a lack of energy, foggy brain and irritability. Long term consumption of High GI foods can lead to health concerns such as Type 2 diabetes and coronary heart disease. However, Low GI foods are slower to digest, resulting in a slow release of energy keeping your blood sugar levels stable and keeping you feeling full for longer.  

  • Low GI are foods with a score less than 55

  • Medium GI are foods with a score 55-70

  • High GI are foods with a score greater than 70


Next time you are about to sit down to a meal be sure to make the swap to lower GI carbohydrates. Picking a meal containing low glycemic index carbohydrates will assist your overall health and energy levels and help you continue on your journey to better health. Hit 100’s meals are specifically formulated to ensure our carbohydrate sources are lower on the glycemic index, high in fibre and suitable for those looking to improve their overall health and wellbeing.

If you are looking for idea’s on how you can make the switch the Low GI, our dietitian team have provided you with a simple meal plan showing you how to make simple changes to your meal times with healthy carbohydrate options from our Hit 100 menu:

Our dietitian team provide our clients with customised meal plans alongside their meals and are here to help you along your journey to health. If you are looking to learn vital life skills and receive that extra helping hand from a friendly professional, contact our dietitian team to find out how we can help you on your journey to better health.

Contact Hit 100  

1300 448 100

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