Illustration by Joules Garcia for Verywell Health
What Is the Glycemic Index?
Carbohydrates with a low GI value are digested, absorbed, and metabolized more slowly than their high-GI counterparts.
They typically cause a lower and slower rise in blood glucose and, subsequently,insulinlevels as well.
Illustration by Joules Garcia for Verywell Health
Glycemic Index Chart for Common Foods
The GI values can be broken down into three ranges.
The following charts highlight low, medium, and high GI foods:.
The final GI value is an average of those 10 numbers.
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Ultimately, the GI value is the average person’s blood sugar response to a specific carbohydrate.
Individual responses may vary based on other factors including other foods eaten in combination with the carbohydrate.
GI looks strictly at the carb count.
Protein and fat can delay carbohydrate metabolism and, therefore, result in a slower blood sugar rise.
Why are foods like meat and butter not on the glycemic index?
Since foods like meat and butter don’t contain carbohydrates, they are not included.
For example, an apple has a GI of 40 and contains 15 grams of carbs.
(40 x 15)/100 = 6, so the glycemic load of an apple is 6.
But for other foods, the glycemic index and glycemic load are different.
A food that perhaps best highlights the difference between glycemic index and glycemic load is spaghetti.
The glycemic index is a measure of how much carbohydrate-containing foods raise blood sugar.
Research shows that eating a low glycemic diet can help you mange your blood sugar and weight.
A low GI is considered 55 or less.
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