Definition
The glycemic index (GI) is a value that ranks foods by how quickly and drastically they impact blood sugar levels after eating. High GI foods spike blood sugar rapidly.
Explanation
- Foods are ranked on a scale of 0-100 based on how much they increase blood glucose compared to pure glucose.
- High GI foods above 70 cause rapid spikes like white bread, potatoes, rice cakes. Choose low GI foods below 55 like oatmeal, fruits, sweet potatoes.
- Opting for low GI carb sources provides longer lasting energy and helps manage blood sugar and weight.
- Combining carbs with protein, fat and fiber slows digestion and lowers the overall meal GI value.
Examples
- Bananas have a low GI of 48 while watermelon has a high 72 GI.
- Pairing brown rice (GI 50) with salmon and veggies creates a balanced meal.
Related Terms
- Glycemic load, blood glucose response, insulin response
Common Questions
- Is GI more important than nutrients? No – focus first on getting enough protein, fiber etc. then optimize GI.
- Can I eat high GI foods? Yes, in moderation, and balance them with protein, fat and fiber.
Do Not Confuse With
- Glycemic load – Accounts for GI and portion size, not just food ranking.
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