The glycaemic index of foods affects how we feel after eating
Giving up sugar isn’t just about skipping cakes, biscuits, or chocolate—it often means rethinking how we eat every single day. When we understand how different foods affect our blood sugar, it can completely change how we feel, our energy levels, and even our cravings.
This is where the glycaemic index (GI) comes in. The GI measures how quickly foods raise your blood sugar after eating. Foods with a high GI, like white bread, pastries, and sugary drinks, cause rapid spikes and crashes in energy, which can leave you feeling tired, hungry, and craving more sugar. On the other hand, low-GI foods, such as most vegetables, legumes, and whole grains, release energy slowly, helping you feel fuller for longer and keeping your energy steady throughout the day.
By paying attention to the GI, you start to notice how even foods that don’t taste sweet can affect your sugar levels. This understanding can guide better meal choices, making it easier to reduce sugar without feeling deprived. It’s not about restriction—it’s about eating smarter for more energy, stable mood, and better overall health.
Here are some simple ways to use the GI in everyday meals:
- Start your day with protein and fiber – eggs with vegetables or oats with nuts keep energy steady.
- Swap refined carbs for whole grains – choose brown rice, quinoa, or wholegrain pasta instead of white versions.
- Include healthy fats – avocado, olive oil, and nuts help slow sugar absorption.
- Balance fruit with protein or fat – enjoy berries with yogurt or nuts to avoid spikes.
- Plan meals ahead – having low-GI snacks ready prevents reaching for sugary options.
It’s not about restriction—it’s about eating smarter, feeling better, and reducing sugar cravings naturally. Start paying attention to how foods affect your blood sugar, and you’ll notice a big difference in your energy and overall wellbeing.
If you’re thinking about cutting sugar or just want to understand how foods impact your body, learning about the glycaemic index is a simple, science-backed step that can make a big difference.
FAQs about the Glycaemic Index
1. What is the glycaemic index (GI)?
The GI is a measure of how quickly carbohydrate-containing foods raise your blood sugar after eating. Foods are ranked on a scale from 0 to 100, with higher numbers causing faster spikes.
2. Why does GI matter?
Understanding GI helps manage energy levels, reduce sugar cravings, and maintain steady blood sugar. It can also support weight management and overall health.
3. Which foods have a high GI?
High-GI foods include white bread, white rice, pastries, sugary drinks, and many processed foods. They raise blood sugar quickly and can lead to energy crashes.
4. Which foods have a low GI?
Low-GI foods include most vegetables, legumes (like lentils and beans), whole grains, nuts, and some fruits like apples and berries. These release energy slowly and help you feel fuller for longer.
5. Does the GI consider portion size?
No, the GI only measures how fast a food affects blood sugar. Glycaemic load (GL) takes portion size into account, giving a more practical picture of real meals.
6. Can I mix high- and low-GI foods?
Yes! Combining foods, such as pairing fruit with protein or healthy fats, can lower the overall GI of a meal and prevent spikes.
7. Does cooking affect GI?
Yes. For example, overcooked pasta or mashed potatoes have a higher GI than al dente pasta or boiled potatoes. The more processed or broken down a food is, the higher the GI usually becomes.
8. Is GI the only factor to consider for healthy eating?
No. GI is helpful, but overall nutrient content, portion sizes, and balance of protein, fats, and fiber are equally important for long-term health.
9. Can GI help with sugar cravings?
Absolutely. Eating more low-GI foods stabilises blood sugar, reducing spikes and crashes that trigger cravings for sweet or processed foods.
10. Where can I find reliable GI information?
Websites like the University of Sydney’s GI database provide reliable, science-based lists of foods and their GI values.
Recommended reading:
For anyone looking to dive deeper into blood sugar, energy, and sugar cravings, I highly recommend books like “Glucose Revolution” by Jessie Inchauspé, also known as The Glucose Goddess. Her practical advice, backed by science, makes it easy to understand how different foods affect blood sugar and how small tweaks can make a big difference in energy, mood, and cravings. She has lots of great hacks that help you to reduce your sugar cravings, and flatten your glucose spikes, and she explains it iall n an easy to understand and apply way. She makes science fun.