Now you know what affects the glycaemic index (GI) of foods. Now learn some strategies to reduce the GI, especially in those foods with a high GI (<70) or medium GI (56-69).
| FOOD | GI | TRICK |
| Potato | 86-95 | – Boil the potato with its skin on (GI 65) – Use a quick cooking process and avoid mashed potatoes |
| White rice | 70-85 | – Use the following varieties of rice: wholemeal (GI 55), Basmati (GI 50), wild (GI 45) – Quick cooking times, about 10 minutes |
| White bread | 70-75 | – Replace with wholemeal bread (GI 49) – Toast the bread (GI 62) |
| Pasta | 51-58 | – Replace with wholemeal pasta (GI 42) – Quick cooking times, eat pasta al dente |
| Breakfast cereals | 70-85 | – Replace with high-fibre cereals (GI 38), sugar-free muesli (GI 55) or oatmeal (GI 40)… |
| Sweet biscuits | 59-65 | – Replace with wholemeal biscuits (GI 38) |
| Fruit | 40-66 | – When possible, eat fruit with its skin |
| Fruit juices | 40-50 | – Choose juices with a low GI concentration, such as apple, peach or orange – Choose juices with pulp and that are sugar-free |
| Sports or electrolyte drinks | 65 | – Reduce sugar concentration by adding 50% of water |
| Chocolate | 45 | – Choose chocolate without milk, dark chocolate or 70% cocoa (GI 23) |