health guides

It is not necessary to completely avoid high-glycaemic-index foods. When these foods are combined in a meal with low-glycaemic-index foods, protein foods, or fat, then the overall glycaemic effect is reduced. Another way to decrease the effect of high-glycaemic foods is to simply eat smaller portions, rather than avoiding them altogether. Of course, to lower the overall glycaemic index of the diet, low-glycaemic-index foods should be emphasised. The basic rules are to reduce intake of concentrated sugars and most potatoes, increase consumption of pulses and most vegetables and fruits, and choose grain products made by traditional methods (for example, pasta, stone-ground flour products, old-fashioned porridge) rather than those produced with modern technology (highly refined flour products, low-fibre flaked breakfast cereals, quick-cooking starches, etc.).

The following foods rank highest on the glycaemic index. These foods should be avoided or kept to a minimum by those wishing to consume a low-glycaemic-index diet

Bread, cereal, and rice to avoid:

• Rice
• Rice cakes
• Most breads, breakfast cereals, snacks, and desserts made with refined flour products

Other starchy foods to avoid:

• Potatoes (except new potatoes, sweet potatoes, and yams)

Fats, oils, and sweets to avoid:

• Fizzy drinks, including sweetened fruit drinks and most sports drinks
• Most cakes and pies
• Candy and chocolate bars
• Museli bars and most sports bars

Vegetables and fruits to avoid:

• Raisins
• Overripe bananas