What is the Glycemic Index?

The glycemic index, often shortened to GI, is a measurement of how much a certain food affects your blood sugar levels. Foods are categorized as high, medium, or low GI options, based on how much they raise the levels of glucose in your bloodstream.

Low GI foods have a rating of below 55, medium is between 56-69, and high is above 70. Foods that have a low GI rating don’t impact your blood sugar levels as much as medium or high GI.

Generally, foods that are more processed and have high levels of simple sugars have a stronger impact on your blood glucose concentration. They can also raise your insulin levels. However, all carbohydrate-containing foods have the potential to raise your blood sugar levels. Foods that don’t contain any carbs are not given a GI rating, such as fish, poultry, nuts, seeds, and oils.

A low GI diet may help you to regulate your blood sugar levels more easily and can promote weight loss. It can be a great option for those of you who have diabetes, high blood pressure, or high cholesterol.

Low Glycemic Foods

Here are some great foods that have a low GI rating and will have minimal impact on blood glucose levels.

• Fruits, including apples, oranges, lemons, limes, and berries
• Non-starchy vegetables, such as broccoli, spinach, cauliflower, carrots, tomatoes
• Whole grains, such as oats, buckwheat, quinoa, couscous, and barley
• Legumes and beans, including lentils, chickpeas, kidney beans, and black beans

Foods that aren’t rated on the GI scale or those classified as very low GI are also going to have minimal effects on your blood sugars. This includes foods such as:

• Poultry and meat, such as chicken, turkey, beef, pork, and lamb
• Seafood, such as tuna, salmon, anchovies, and sardines
• Nuts and seeds
• Herbs and spices
• Plant oils, including olive oil, avocado oil, and coconut oil

High GI Foods

Foods with a high GI include:

• High-sugar fruits, such as bananas
• White bread, bagels, and pita bread
• White grains, such as rice, pasta, and noodles
• Starchy vegetables, such as potatoes, parsnips, and turnip
• Breakfast cereals
• Processed bars and snacks
• Sugary drinks, such as soda, fruit juice, and sports drinks