Understanding Glycemic Index in Foods
What is Glycemic Index?
The Glycemic Index (GI) is a ranking system that measures how quickly carbohydrates in foods affect blood glucose levels. Foods are ranked on a scale from 0 to 100, with pure glucose having a value of 100.
The higher the GI number, the more rapidly that food raises blood sugar levels.
Low Glycemic Index Foods (GI ≤ 55)
Foods with a low GI are digested and absorbed more slowly, causing a gradual rise in blood sugar levels.
Common low GI foods include:
- Most fruits (except watermelon and dates)
- Apples (GI: 36)
- Oranges (GI: 43)
- Berries (GI: 25-40)
- Most vegetables
- Carrots (GI: 35)
- Broccoli (GI: 15)
- Sweet potatoes (GI: 44)
- Legumes
- Lentils (GI: 32)
- Chickpeas (GI: 28)
- Kidney beans (GI: 24)
- Whole grains
- Steel-cut oats (GI: 42)
- Quinoa (GI: 53)
- Barley (GI: 28)
High Glycemic Index Foods (GI ≥ 70)
Foods with a high GI are quickly digested and absorbed, causing rapid spikes in blood sugar levels.
Common high GI foods include:
- Refined grains
