Glycemic index

What is the glycemic index?

The glycemic index (GI) is a numerical value (from 0 to 100) that shows how quickly and to what extent a food containing a given carbohydrate raises blood sugar levels after consumption.

Glycemic index categories:

• Low GI (0-55): raises blood sugar levels slowly (e.g. whole grains, legumes, vegetables).
• Medium GI (56-69): causes a moderate increase in blood sugar levels (e.g. brown rice, honey, dried fruits).
• High GI (70-100): raises blood sugar levels quickly and suddenly (e.g. white bread, sugary soft drinks, potatoes).

GI plays an important role in blood sugar control, so it may be especially important for diabetics, athletes, and dieters. Due to their slower absorption, low GI foods provide energy for a longer period of time and can help reduce hunger.