🥑 3 simple steps to lose weight as fast as possible. Read now

Glycemic index

What is the glycemic index and how to use it

The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. This article reviews all you need to know about the glycemic index, including common foods and their GI values.

Evidence-based
This article is based on scientific evidence, written by experts, and fact-checked by experts.
We look at both sides of the argument and strive to be objective, unbiased, and honest.
Last updated on June 1, 2022, and last reviewed by an expert on November 30, 2021.

The glycemic index is a tool that’s often used to promote better blood sugar management.

Several factors influence the glycemic index of a food, including its nutrient composition, cooking method, ripeness, and the amount of processing it has undergone.

The glycemic index can not only help increase your awareness of what you’re putting on your plate but also enhance weight loss, decrease your blood sugar levels, and reduce your cholesterol.

This article takes a closer look at the glycemic index, including what it is, how it can affect your health, and how to use it.

What is the glycemic index?

The glycemic index (GI) is a value used to measure how much a specific food increases blood sugar levels.

Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100.

The lower the GI of a specific food, the less it may affect your blood sugar levels.

Here are the three GI ratings:

Foods high in refined carbs and sugar are digested more quickly and often have a high GI, while foods high in protein, fat, or fiber typically have a low GI. Foods that contain no carbs are not assigned a GI and include meat, fish, poultry, nuts, seeds, herbs, spices, and oils.

Other factors that affect the GI of food include the ripeness, cooking method, type of sugar it contains, and amount of processing it has undergone.

Keep in mind that the glycemic index is different from the glycemic load (GL).

Unlike the GI, which doesn’t take into account the amount of food eaten, the GL factors in the number of carbs in a serving of a food to determine how it may affect blood sugar levels.

For this reason, it’s important to take both the glycemic index and glycemic load into consideration when selecting foods to help support healthy blood sugar levels.

Summary: The glycemic index is used to measure how much a specific food increases your blood sugar levels. The higher the GI, the greater the effect on blood sugar levels.

Low glycemic diet

The low glycemic diet involves swapping out foods with a high GI for those with a lower GI.

Shirataki noodles: The zero-calorie “miracle” noodles
Suggested read: Shirataki noodles: The zero-calorie “miracle” noodles

Benefits of a low glycemic diet

Following a low glycemic diet may offer several health benefits, including:

How to follow a low glycemic diet

A healthy, low glycemic diet should comprise mostly low GI foods, such as:

Foods without a GI value or with a very low GI can also be enjoyed as part of a balanced low glycemic diet. They include:

Although no foods are strictly off-limits on the diet, foods with a high GI should be limited.

Suggested read: The vegan diet — A complete guide for beginners

Foods with a high GI include:

Ideally, try to replace these foods with foods that have a lower GI whenever possible.

Summary: Following a low glycemic diet involves swapping out foods that have a high GI with low GI alternatives. A low glycemic diet may help manage blood sugar levels, reduce your cholesterol, and boost short-term weight loss.

Glycemic index of foods

Determining the GI of foods that you often eat can be useful if you’re following a low glycemic diet.

Here are the GI values for a few ingredients:

Fruits

Vegetables

Grains

Legumes

Dairy products and dairy alternatives

Sweeteners

Summary: Knowing where your favorite foods fall on the glycemic index can make it much easier to follow a low glycemic diet.

Effects of cooking and ripening

For certain foods, the cooking method used can affect the glycemic index.

Suggested read: Is cottage cheese keto-friendly?

For example, fried foods tend to contain a high amount of fat, which can slow the absorption of sugar in the bloodstream and decrease the GI.

Meanwhile, roasting and baking can break down resistant starch — a type of starch that resists digestion and is commonly found in foods like legumes, potatoes, and oats — thus increasing the GI.

Conversely, boiling is thought to help retain more of the resistant starch and lead to a lower GI, compared with other cooking methods.

The longer you cook foods like pasta or rice, the greater the digestibility of their starch content, and thus the higher their GI. As such, it’s best to only cook these foods until they reach an al dente texture, meaning that they’re still firm when biting into them.

In addition to the cooking method used, the degree of ripeness may also affect the GI of some fruits, including bananas. This is because the amount of resistant starch decreases during the ripening process, leading to a higher GI.

For example, bananas that are fully ripened have a GI of 51, whereas under-ripe bananas have a GI of just 30.

Summary: The degree of ripeness, as well as the way that certain foods are cooked and prepared, can affect the GI of the final product.

Summary

The glycemic index, or GI, is a measure used to determine how much food can affect your blood sugar levels.

Several factors affect the glycemic index of a food, including the nutrient composition, ripeness, cooking method, and amount of processing it has undergone.

Following a low glycemic diet may offer several health benefits, as it could help balance your blood sugar levels, lower your cholesterol, and increase short-term weight loss.

Share this article: Facebook Pinterest WhatsApp Twitter
Share this article:

More articles you might like

People who are reading “Glycemic index: What it is and how to use it”, also love these articles:

Topics

Browse all articles