Glycemic Index

Definition

The Glycemic Index (GI) is a numerical system that measures how much a carbohydrate-containing food increases blood sugar levels after it is consumed.

Scientific / Technical Definition

The Glycemic Index (GI) ranks carbohydrates on a scale from 0 to 100 based on how quickly and how much they raise blood glucose levels after eating. Foods with a high GI are rapidly digested and absorbed, resulting in a marked rise in blood sugar levels, while low-GI foods are digested and absorbed at a slower rate, resulting in a more gradual rise in blood sugar.

Benefits

• Helps manage blood sugar levels, especially for people with diabetes.
• Can aid in weight management by reducing hunger and cravings.
• May lower the risk of developing heart disease and type 2 diabetes.

Examples

• High GI foods: white bread, sugary drinks, and pastries.
• Low GI foods: oatmeal, legumes, and most fruits and vegetables.

Additional Information

• Effects: This concept is important for understanding how different foods impact blood glucose levels and can be used to guide dietary choices for better health outcomes.

Related Terms

• Glycemic Load
• Diabetes
• Carbohydrates
• Blood Sugar
• Insulin

References

• Glycemic Index and Glycemic Load for 100+ Foods: Guide and Science
• Glycemic index – A Nutrition Expert’s View