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The glycaemic index (GI) is a scientific ranking of foods based on their immediate effect on blood sugar levels. Many everyday carbohydrate-based foods have been tested and given a ranking between 1 and 100, depending on the speed at which they release their sugars into the bloodstream. Carbohydrate foods that break down quickly during digestion have the highest glycaemic indices (GIs of 70 or above). Their blood sugar response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have low glycaemic indices (GIs of less than 55).

Up until recently, it was believed that carbohydrates could be divided into two main categories simple and complex. Simple carbohydrates consisted of sweet, sugary foods, such as cakes, biscuits, sweets, chocolate, jam and honey. Complex carbohydrates consisted of the more starchy foods, such as bread, potatoes, rice, pasta and cereals. It was commonly thought that the sweet, simple carbohydrates caused our blood sugar levels to rise far more rapidly and give us a quicker energy burst than the starchy, complex ones. Now however, thanks to the creation of the glycaemic index, we know this not to be the case and foods such as baked potatoes and some types of bread tend to have a far higher GI and cause a far greater surge in blood sugar levels than many sweeter, more sugary foods.

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