Glycemic-Index Facts

What is the glycemic-index?

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic-index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels.

Choosing low GI carbohydrates- the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

By using the glycemic-index (GI) numerical system  you can gauge how fast a particular food triggers a rise in your blood sugar levels. A food with a high GI will cause a fast rise in blood sugar while a food with a low GI will bring about a slower rise.  Use the chart below to choose foods with a lower glycemic-index for better blood sugar control.

What are some other Benefits of using the glycemic-index?

Eating a lot of high GI foods can be detrimental to your health because it puts your body under unnecessary stress. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.  Some studies suggest the following benefits from following a low GI diet:

• Low GI diets help people lose and manage weight
• Low GI diets increase the body's sensitivity to insulin
• Low GI carbs improve diabetes management
• Low GI carbs reduce the risk of heart disease
• Low GI carbs improve blood cholesterol levels
• Low GI carbs can help you manage the symptoms of PCOS
• Low GI carbs reduce hunger and keep you fuller for longer
• Low GI carbs prolong physical endurance
• High GI carbs help re-fuel carbohydrate stores after exercise

Glycemic-index ranges

Most common foods can be divided into high, medium and low GI food ranges

High Glycemic-Index Foods (GI=60-100)

Medium GI foods (GI=40-59)

Low GI foods (GI=1-39)

Glycemic-Index References:

1. Leeds, A, Brand Miller J, Foster-Powell K, Colagiuri S. The Glucose Revolution (2000) (London: Hodder & Stoughton) p29.
2. MAFF/RSC (1991). McCance & Widdowson's The Composition of Foods, 5th ed. (Cambridge: MAFF/RSC)

For a complete glycemic-index program with the carbohydrate content of some common foods:

Need more help with the Glycemic-Index?

Have Questions or Comments on this Topic?

Do you want to know more or contribute? Share it here!