Error: Not a valid value. The glycaemic index GI also spelled glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose blood sugar levels. The higher the GI, the faster your blood sugar will rise after you eat the food.

Low GI carbohydrates break down more slowly, releasing glucose more gradually into your blood stream. Australian diabetes guidelines recommend that people with diabetes include low GI carbohydrates in their diet, in place of high GI foods.

This has been shown to reduce their average blood sugar levels, which reduces the chance of developing diabetes-related complications.

You can check the GI of different foods on The University of Sydney GI database. GI is not the only factor to consider when making healthy food choices.

Some low GI carbohydrates, such as chips, chocolate and ice cream, take a long time to break down because they contain large amounts of saturated fat. Some important factors to consider are:. A healthy diet will include a variety of foods from all 5 food groups.

If you have questions or need more information and advice on healthy eating, ask your doctor or dietitian. Learn more here about the development and quality assurance of healthdirect content.

Read more on Baker Heart and Diabetes Institute website. Research is showing that a low glycaemic index GI diet may help people with acne by controlling blood sugar levels. This, in turn, controls levels of metab Read more on All About Acne website. Read more on Glycemic Index Foundation website.

The facts at a glance High Gi foods cause sudden spikes in blood glucose and result in a crash, whereas low Gi foods are broken down slowly, trickling glucose into your system over time.

Low carb eating is popular among people with diabetes. Research continues but it appears the short-term effects can help with BGL management. Read more on Diabetes Australia website. Read more on Cancer Council Australia website.

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Contact a health care provider if you have questions about your health. Carbohydrates Also called: Carbs. On this page Basics Summary Start Here. Learn More Related Issues Specifics. See, Play and Learn No links available. Research Clinical Trials Journal Articles.

Resources Find an Expert. For You Children Teenagers Patient Handouts. What are carbohydrates? What are the different types of carbohydrates? There are three main types of carbohydrates: Sugars. They are also called simple carbohydrates because they are in the most basic form. They can be added to foods, such as the sugar in candy, desserts, processed foods, and regular soda.

They also include the kinds of sugar that are found naturally in fruits, vegetables, and milk. They are complex carbohydrates, which are made of lots of simple sugars strung together.

Your body needs to break starches down into sugars to use them for energy. Starches include bread, cereal, and pasta.

They also include certain vegetables, like potatoes, peas, and corn. It is also a complex carbohydrate. Your body cannot break down most fibers, so eating foods with fiber can help you feel full and make you less likely to overeat.

Diets high in fiber have other health benefits. They may help prevent stomach or intestinal problems, such as constipation. They may also help lower cholesterol and blood sugar. Fiber is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains.

Which foods have carbohydrates? Common foods with carbohydrates include: Grains, such as bread, noodles, pasta, crackers, cereals, and rice Fruits, such as apples, bananas, berries, mangoes, melons, and oranges Dairy products, such as milk and yogurt Legumes, including dried beans, lentils, and peas Snack foods and sweets, such as cakes, cookies, candy, and other desserts Juices, regular sodas, fruit drinks, sports drinks, and energy drinks that contain sugar Starchy vegetables, such as potatoes, corn, and peas Some foods don't have a lot of carbohydrates, such as meat, fish, poultry, some types of cheese, nuts, and oils.

Which types of carbohydrates should I eat? But it's important to eat the right kinds of carbohydrates for your health: When eating grains, choose mostly whole grains and not refined grains: Whole grains are foods like whole-wheat bread, brown rice, whole cornmeal, and oatmeal.

They offer lots of nutrients that your body needs, like vitamins , minerals , and fiber. To figure out whether a product has a lot of whole grain, check the ingredients list on the package and see if a whole grain is one of the first few items listed. Refined grains are foods that have had some parts of the grains removed.

This also removes some of the nutrients that are good for your health. Eat foods with lots of fiber. The Nutrition Facts labels on the back of food packages tells you how much fiber a product has. Try to avoid foods that have a lot of added sugar.

These foods can have many calories but not much nutrition. Eating too much added sugar raises your blood sugar and can make you gain weight. You can tell if a food or drink has added sugars by looking at the Nutrition Facts label on the back of the food package.

It tells you how much total sugar and added sugar is in that food or drink. How many carbohydrates should I eat?