The Glycaemic index or GI is a score between 0 and 100 given to foods describing how quickly carbohydrate in a food is digested and absorbed into the blood. Low GI foods (a score less than 55) are slowly digested and give a steady release of energy. These foods can help you feel fuller for longer and include whole grain bread, pasta and oats. High GI foods (greater than 55) are quickly absorbed into the blood stream and include white bread, potato and white rice. Research has generally shown higher GI carbohydrates to be associated with disease risk such as type 2 diabetes and heart disease.