What is glycemic index?

The Glycemic Index (GI) is a tool that helps measure how quickly the body responds to different types of carbohydrates in foods. Two foods with the same amount of carbohydrates can have different glycemic index numbers. The International Organization for Standardization (ISO) rank foods from 1–100 and use pure glucose, with a GI of 100, as a reference.

The smaller the number, the less impact the food has on human blood sugar. Here are the three glycemic index ratings:
· 55 or less = Low (good)
· 56- 69 = Medium
· 70 or higher = High (bad)

Foods high in refined carbs and sugar are digested more quickly, often have a high glycemic index and cause a rapid increase in blood glucose. Foods with a high glycemic index raise blood sugar quickly and may cause health issues if someone eats too many of them. For example: sugar and sugary foods, sugary soft drinks, white bread, potatoes, white rice

Low or medium glycemic index foods are broken down more slowly and cause a gradual rise in blood sugar levels over time. Some examples are: some fruit and vegetables, pulses, wholegrain foods, such as porridge oats

Eating a low glycemic index diet may help to prevent and manage diabetes and cardiovascular disease. A person may also manage their weight with a low glycemic index diet as part of an overall healthful eating approach. Researchers have noted the benefit of the diet may be linked to the nutrient-rich foods and high-fiber foods.

Low glycemic index foods, which cause blood sugar levels to rise and fall slowly, may help feel fuller for longer. This could help control the appetite and may be useful if the person trying to lose weight.

Several factors influence the glycemic index of a food, including its nutrient composition, cooking method, ripeness, and the amount of processing it has undergone.
What is glycemic index?