All There's to Know About- GLYCEMIC INDEX (GI)

The glycemic index (GI) is a measure that ranks carbohydrates in foods based on how quickly they raise blood sugar levels after consumption compared to pure glucose, which has a GI value of 100. Foods with a high GI cause a rapid spike in blood sugar levels, while those with a low GI result in a slower, more gradual increase.

Low GI foods have a GI value of 55 or less. These foods are digested and absorbed slowly, gradually increasing blood sugar levels and providing a sustained release of energy. Examples of low GI foods include most fruits and vegetables, whole grains such as oats and barley, legumes like lentils and chickpeas, and dairy products like milk and yoghurt. Consuming low-GI foods can help regulate blood sugar levels, improve insulin sensitivity, and promote satiety, making them beneficial for overall health and weight management.

Medium GI foods have a GI value ranging from 56 to 69. These foods are digested and absorbed at a moderate pace, resulting in a moderate increase in blood sugar levels. Examples of medium GI foods include some fruits like bananas and mangoes, certain grains such as couscous and brown rice, and sweeteners like honey and maple syrup. While medium GI foods can still be part of a healthy diet, it's essential to consume them in moderation and balance them with low GI options to help maintain stable blood sugar levels.

High GI foods have a GI value of 70 or above. These foods are rapidly digested and absorbed, causing a quick spike in blood sugar levels.

Examples of high GI foods include refined carbohydrates like white bread, and white rice, sugary snacks and desserts, and processed foods like instant noodles and cornflakes. Consuming high GI foods regularly can lead to fluctuations in blood sugar levels, insulin resistance, and an increased risk of chronic diseases like type 2 diabetes and heart disease. It's advisable to limit the intake of high-GI foods and opt for healthier alternatives whenever possible to support overall health and well-being.