The Glycaemic Index

Carbohydrate containing foods are all digested by the body and release sugar into the bloodstream at different rates.

This is due to many different things (e.g. the amount of carbohydrate in the food, its fat, fibre and protein content, how it is cooked, portion size).

Carbohydrate foods that are digested slowly and release glucose into the blood gradually are described as Low Glycaemic Index foods.

Carbohydrate foods that are digested rapidly and release glucose quickly into the blood are described as High Glycaemic Index foods.

Studies in adults have shown that diets based on low glycaemic foods can improve blood glucose control.

How do I include low Glycaemic Index foods?

Cereals

Choose oat based breakfast cereals (e.g. porridge, Ready Brek, Oat Bran Flakes, Special K.

Choose bran cereal (e.g. Bran Flakes, All Bran).

Choose oatmeal biscuits (e.g. Hobnobs, Oat Cakes, Flapjacks).

Bread

Choose granary or mixed grain bread in preference to white, brown or wholemeal bread.

Pulses

Include beans, peas, lentils ad barley into your diet (e.g. butter beans, kidney beans, baked beans, haricot beans, chick peas, soya beans).

Add pulses to casseroles, stews and soups. Tinned beans and lentils are available in the shops that require no soaking.
Baked beans on toast is a good lunchtime meal.
Adding pulses to meat dishes will make the dish go further, and add flavour
Add beans to a salad to add texture, colour and flavour.

Pasta

Use pasta to replace potatoes more often at meal times - dried or fresh.

Have pasta salad as an alternative to sandwiches in your lunch box.

Fruit

Apples, cherries, dried apricots, dates, figs, grapefruit, peaches, plums, oranges, grapes, pears, are all low glycaemic index foods. Include them as a snack between meals or at meal times e.g. added to breakfast cereal, with yoghurts as a pudding.

Diary Products

Diet yoghurts are useful as a dessert or snack.
Ice cream is a good choice for a pudding occasionally

Disclaimer

This website is designed for use by the Leeds Paediatric Diabetes Team and children and parents referred to their service. Every effort has been made to make sure there are no errors on the website. If you think there are any inaccuracies could you please e-mail us so that we can check. kate.barker@leedsth.nhs.uk