What is the Glycemic Index?

Glycemic Index is a tool that ranks foods according to their effect on blood glucose levels.

High glycemic foods result in a quick spike in insulin and blood sugar (also known as blood glucose). Low glycemic foods have a slower smaller effect.

  • Low GI 55 or less
  • Medium GI 56-69
  • High GI 70 or more

Every type of carbohydrate you eat has a different effect on your blood sugar. Foods are ranked on a scale from 0-100, carbohydrates that break down quickly during digestion have the highest GI, whilst those that break down slowly, releasing glucose gradually into the blood stream have low GI.

Consuming low GI food is the preferred healthier choice for people that are pre diabetic or diabetic as it prevents rapid rise and fall of blood sugar levels and suppresses appetite thereby it also aids better weight management.

If you have diabetes, you know all too well that when you eat carbohydrates, your blood sugar goes up. The total amount of carbs you consume at a meal or in a snack mostly determines what your blood sugar will do. But the food itself also plays a role. A serving of white rice has almost the same effect as eating pure table sugar — a quick, high spike in blood sugar. A serving of lentils has a slower, smaller effect.

Picking good sources of carbs can help you control your blood sugar and your weight. Eating healthier carbohydrates can help prevent a host of chronic conditions, especially diabetes, but it can also ward off heart disease and various cancers.

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