Glycemic Index

December 21, 2024
Published
Last updated
December 21, 2024
Sophie's Key take aways :
  • The Glycemic Index (GI) measures how quickly carbohydrates in food raise blood sugar levels.
  • Foods are rated as low, medium, or high GI, which considers energy levels and blood sugar control.
  • Low GI foods promote steady energy levels and support overall health.

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What Is Glycemic Index?

The Glycemic Index is a ranking system (0–100) that indicates how carbohydrate-containing foods affect blood glucose levels.

  1. Low GI (0–55): Slow digestion and absorption, leading to gradual blood sugar increases (e.g., lentils, apples).
  1. Medium GI (56–69): Moderate blood sugar impact (e.g., brown rice).
  1. High GI (70 and above): Rapid blood sugar spikes (e.g., white bread, potatoes).

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Benefits of Low GI Foods

  1. Steady Energy Levels: Avoid energy crashes by consuming slow-digesting foods.
  1. Improved Blood Sugar Control: Beneficial for people with diabetes or prediabetes.
  1. Better Weight Management: Supports appetite regulation and reduces cravings.

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High vs Low GI Foods

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FAQs:

How Is the Glycemic Index Different From Glycemic Load?

The Glycemic Index measures the quality of carbohydrates, while Glycemic Load accounts for the quantity as well.

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How Can You Lower the GI of a Meal?

Combine high GI foods with protein, fat, or fibre to slow digestion and reduce blood sugar spikes.

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Related Terms

  1. Low GI Foods: Explore options like legumes and whole grains.
  2. Low GI Diet: A meal plan for better blood sugar management.

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