Eduqas GCSE Food Preparation and Nutrition: Student Book

15 SECTION 1 Principles of Nutrition What is the Glycaemic Index (GI)? The Glycaemic Index (GI) is a ranking of carbohydrate foods based on their overall effect on blood glucose levels. Foods that are absorbed slowly have a low GI rating. Foods that are absorbed more quickly have a higher rating. GI ratings give people with diabetes important information to monitor their blood glucose levels. Low GI foods (55 or less) include most fruits, non-starchy vegetables, carrots, 100% stone-ground whole wheat bread and legumes. Medium GI (56-69) foods include brown rice, basmati rice and oats. High GI (70 or more) foods include white bread, corn flakes, white rice, white pasta, pineapple and melon. Brown rice and oats have a medium GI index. Study tip Make sure you understand why it is important for diabetics to monitor blood glucose levels. Butter, Oil, Margarine, Sugar and Syrup: The nutritional value of sugar in the diet  p354 A can of cola can have as much as 9 cubes of added sugar. SHOULD WE CONSUME? HOW MUCH SUGAR 30g of added sugar a day (approximately 7 sugar cubes) FOR ADULTS AND CHILDREN AGED 11 TO 18: In July 2015 the SACN (Scientific Advisory Committee on Nutrition) Report on Carbohydrates and Health recommended a reduction of free sugars to 5% energy intake. It identified the maximum daily intake of sugar by age group as follows: 19g of added sugar a day (approximately 5 sugar cubes) FOR CHILDREN AGED 4 TO 6: 24g of added sugar a day (approximately 6 sugar cubes) FOR CHILDREN AGED 7 TO 10: The SACN recommended maximum intake of free sugars per day