The glycemic index (GI) is a scale that measures how quickly foods containing carbohydrates raise blood sugar levels. This scale can be a valuable tool for people with diabetes, those looking to lose weight, or anyone who wants to maintain healthy blood sugar levels. In this blog post, I'll discuss the glycemic index, how it works, and how it can be used to make informed dietary choices.
Understanding the Glycemic Index
The glycemic index is a scale that ranges from 0 to 100 and measures how quickly carbohydrates in food raise blood sugar levels. Foods with a high GI score, such as white bread and sugary snacks, cause blood sugar levels to rise quickly, while foods with a low GI score, such as whole grains and vegetables, are digested more slowly and cause a gradual rise in blood sugar levels.
The GI score of a food depends on several factors, including the type of carbohydrate it contains, how it's cooked, and the amount of fiber and fat it contains. For example, a food that's high in fiber or fat will have a lower GI score than a food that's low in fiber or fat.
Using the Glycemic Index
The GI can be a useful tool for people with diabetes, as it can help them manage their blood sugar levels more effectively. Foods with a high GI score can cause blood sugar levels to spike, which can be dangerous for people with diabetes. Choosing foods with a lower GI score can help keep blood sugar levels stable and reduce the risk of complications.
The GI can also be useful for people looking to lose weight or maintain a healthy diet. Foods with a high GI score can cause cravings and hunger, leading to overeating and weight gain. Choosing foods with a lower GI score can help you feel fuller for longer and reduce the likelihood of overeating.
It's important to note that the GI is not a perfect indicator of a food's healthfulness. Some high-GI foods, such as watermelon, are still healthy choices because they contain vitamins, minerals, and other nutrients that are important for overall health. Similarly, some low-GI foods, such as ice cream, are still unhealthy choices because they contain high levels of saturated fat and added sugar.
In conclusion, the glycemic index is a scale that measures how quickly foods containing carbohydrates raise blood sugar levels. It can be a valuable tool for people with diabetes, those looking to lose weight, or anyone who wants to maintain healthy blood sugar levels. By using the GI to make informed dietary choices, you can improve your overall health and reduce the risk of complications associated with high blood sugar levels.
| FOOD | Glycemic index (glucose = 100) |
| HIGH-CARBOHYDRATE FOODS | |
| White wheat bread* | 75 ± 2 |
| Whole wheat/whole meal bread | 74 ± 2 |
| Specialty grain bread | 53 ± 2 |
| Unleavened wheat bread | 70 ± 5 |
| Wheat roti | 62 ± 3 |
| Chapatti | 52 ± 4 |
| Corn tortilla | 46 ± 4 |
| White rice, boiled* | 73 ± 4 |
| Brown rice, boiled | 68 ± 4 |
| Barley | 28 ± 2 |
| Sweet corn | 52 ± 5 |
| Spaghetti, white | 49 ± 2 |
| Spaghetti, whole meal | 48 ± 5 |
| Rice noodles† | 53 ± 7 |
| Udon noodles | 55 ± 7 |
| Couscous† | 65 ± 4 |
| BREAKFAST CEREALS | |
| Cornflakes | 81 ± 6 |
| Wheat flake biscuits | 69 ± 2 |
| Porridge, rolled oats | 55 ± 2 |
| Instant oat porridge | 79 ± 3 |
| Rice porridge/congee | 78 ± 9 |
| Millet porridge | 67 ± 5 |
| Muesli | 57 ± 2 |
| FRUIT AND FRUIT PRODUCTS | |
| Apple, raw† | 36 ± 2 |
| Orange, raw† | 43 ± 3 |
| Banana, raw† | 51 ± 3 |
| Pineapple, raw | 59 ± 8 |
| Mango, raw† | 51 ± 5 |
| Watermelon, raw | 76 ± 4 |
| Dates, raw | 42 ± 4 |
| Peaches, canned† | 43 ± 5 |
| Strawberry jam/jelly | 49 ± 3 |
| Apple juice | 41 ± 2 |
| Orange juice | 50 ± 2 |
| VEGETABLES | |
| Potato, boiled | 78 ± 4 |
| Potato, instant mash | 87 ± 3 |
| Potato, french fries | 63 ± 5 |
| Carrots, boiled | 39 ± 4 |
| Sweet potato, boiled | 63 ± 6 |
| Pumpkin, boiled | 64 ± 7 |
| Plantain/green banana | 55 ± 6 |
| Taro, boiled | 53 ± 2 |
| Vegetable soup | 48 ± 5 |
| DAIRY PRODUCTS AND ALTERNATIVES | |
| Milk, full fat | 39 ± 3 |
| Milk, skim | 37 ± 4 |
| Ice cream | 51 ± 3 |
| Yogurt, fruit | 41 ± 2 |
| Soy milk | 34 ± 4 |
| Rice milk | 86 ± 7 |
| LEGUMES | |
| Chickpeas | 28 ± 9 |
| Kidney beans | 24 ± 4 |
| Lentils | 32 ± 5 |
| Soya beans | 16 ± 1 |
| SNACK PRODUCTS | |
| Chocolate | 40 ± 3 |
| Popcorn | 65 ± 5 |
| Potato crisps | 56 ± 3 |
| Soft drink/soda | 59 ± 3 |
| Rice crackers/crisps | 87 ± 2 |
| SUGARS | |
| Fructose | 15 ± 4 |
| Sucrose | 65 ± 4 |
| Glucose | 103 ± 3 |
| Honey | 61 ± 3 |
Data are means ± SEM.
* Low-GI varieties were also identified.
† Average of all available data.
(Harvard School of Medicine, 2021)
