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.