Glycemic Index

Definition

The glycemic index is a number that indicates the potential impact of a food on a person's blood sugar level. Foods with a high glycemic index can cause a quick rise in blood sugar, while those with a lower index have a more gradual effect.

Scientific / Technical Definition

The glycemic index (GI) is a ranking system for carbohydrates based on their immediate effect on blood glucose levels. It compares carbohydrate-containing foods using a scale from 0 to 100, where higher values equate to higher blood sugar increase. Pure glucose is given a value of 100 and acts as the reference point.

Benefits

• Helps in managing blood sugar levels
• Can aid in weight management
• Supports heart health by choosing low GI foods
• May improve cholesterol levels

Examples

• White bread (high GI)
• Brown rice (medium GI)
• Lentils (low GI)
• Most fruits and non-starchy vegetables (low to medium GI)

Additional Information

• Effects: The glycemic index impacts the rate at which carbohydrate foods cause blood glucose to rise, thus affecting insulin demand and overall blood glucose control. It plays a significant role in the management of diabetes and can influence the rate of weight gain.

Related Terms

• Carbohydrates
• Blood sugar levels
• Insulin response
• Glycemic load

References

• Harvard Health Publishing: Glycemic Index Chart
• American Diabetes Association: Glycemic Index and Diabetes