What Is Glycemic Index?

Glycemic index (GI) of certain food tells you how much your glucose level will rise if you eat this food. It measures the quality of the carb that the food contains.

There are three different levels of glycemic index: low (0-54), medium (55-69), high (70-100).

Carbs that break down slowly and release glucose gradually into the bloodstream, have a low GI.

Glycemic index of some food groups

Low: Whole-grain bread, most fresh fruits, beans, yogurt, orange, wheat pasta, all nuts, most fruits and vegetables.

Medium: Raisins, cantaloupe, brown rice, sweet potato, ice cream, orange juice.

High: White bread, white rice, potato, rice milk, rice crackers, watermelon.

The more fiber food contains, the lower is its GI.

What does it mean for your food choices?

Try to avoid foods with high GI, or at least eat them together with protein and fat to reduce glucose level and avoid insulin peak.

Related articles: What is glycemic load?, What is the difference between glycemic index and glycemic load?

Free ebook: What to eat to lose weight? Learn about glycemic index and glycemic load to start losing weight today!


Find out more about glycemic index and glycemic load, and how they can help you eat and lose weight in my FREE ebook "What to Eat to Lose Weight?"

Get my FREE copy

Write a comment

Comments: 0