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What is the glycaemic index?

FAQ What is the glycaemic index?

The Glycaemic Index (GI) is a relative ranking from 0-100 based on how quickly and how much carbohydrate foods raise blood sugar levels after being eaten. Generally, we categorise carbohydrate foods according to their GI as Low (55 or less), Medium (56-69) and High (70+).

  • Low GI foods(<55) are slowly digested in the body, and have a slower, lower rise in blood sugar levels. These foods can help you feel fuller for longer
  • High GI foods (70+) are quickly absorbed into the blood stream and have a much faster and higher rise in blood sugar levels. This can often cause a ‘crash and burn’ effect.

Which foods are which?

Lower GI (<55) foods include wholegrain breads and pasta, oats, fruits, yoghurt, milk, beans and lentils.

Medium GI (55 to 70) – foods include orange juice, honey, basmati rice.

Higher GI (70+) foods include white bread, processed cereals, short grain rice, potato, most cracker biscuits, watermelon, energy drinks.

Why the GI is important?

  • Lower GI foods can help you feel fuller for longer to help with weight management
  • Low GI foods two hours before endurance events, such as long-distance running, may improve exercise capacity.
  • High GI foods are recommended during the first 24 hours of recovery after an event to rapidly replenish muscle fuel stores (glycogen).
  • Lower GI foods produce lower, more stable blood sugar levels and therefore can help improve the control of diabetes
Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz