What is the GI?
The GI ranks carbohydrate-rich foods by how quickly they raise blood sugar. Fast-absorbed foods have a higher GI.
Understanding the Glycemic Index (GI)
The glycemic index ranks carbs by their impact on blood sugar.
Why does it matter?
A low-GI diet helps control blood sugar, reduce cravings, and support better health.
How it works
High-GI foods cause spikes and drops in glucose. Low-GI foods provide a steadier release.
How is GI measured?
GI compares a food’s blood sugar effect to pure glucose (value 100) after testing in fasting individuals.
GI Categories
Low: ≤ 55 | Medium: 56–69 | High: ≥ 70
Food examples by GI
- High GI: White bread (73), White rice (87), Watermelon (72)
- Low GI: Oatmeal (55), Apples (41), Kidney beans (28), Whole wheat spaghetti (42)
Benefits of a Low-GI Diet
Improved glycemic control, reduced hunger, easier weight loss, diabetes prevention.
GI Limitations
GI varies with ripeness, cooking, and individual response. Glycemic load (GL) gives a fuller picture.