What is the glycemic index?
The glycemic index (GI) is a measurement used to identify how specific foods cause our blood sugar levels to rise. This value classifies food as low, medium, and high on GI, on a spectrum of 0 – 100. The lower the GI score of a particular food, the lesser it affects a person’s blood sugar level. To be more specific:
- Low GI = 55 or less
- Medium GI = 56 – 69
- High GI = 70 or above
Foods that are rich in refined carbs and sugar digest quickly. These food items fall under high GI category. On the other hand, those under the low GI category are high in fiber, healthy fat, and protein – such as lentils, kidney beans etc. Additionally, some foods are not categorized or assigned a GI because of the absence of carbs. The best examples are herbs, oils, fish, nuts, spices, and seeds.
Following a low GI diet
Research suggests that several health benefits are associated with a low GI diet, regardless of your blood sugar status. However, this is especially true for people with diabetes. A diet with low GI can help a lot in managing blood sugar levels and preventing diabetes-related complications. These health benefits are:
A low GI diet can help in weight loss.
One of the obstacles in managing type 2 diabetes is overweight or obese. Uncontrolled obesity can make type 2 diabetes more complicated, paving the way for more health complications. The positive impact of low GI food on short-term weight loss is unrivalled as it is associated with low carbs consumption.
A low GI diet is good for the heart.
LDL (bad) cholesterol is one of the primary contributors to heart disease. If LDL continues to accumulate in the arteries, there’s a bigger chance of developing unwanted cardiovascular condition. Thankfully, people can prevent this by opting for a low-GI diet. This diet helps reduce cholesterol levels and prevent fatal heart conditions.
A low GI diet boosts blood sugar regulation.
Besides supporting weight loss, a low GI diet can help reduce blood sugar levels in people with type 2 diabetes. It acts positively in regulating blood sugar and preventing episodes of diabetes attacks. However, this diet also requires regular exercise and proper observance of diabetes medications.
Glycemic Index Chart
To give you a complete picture of the glycemic index, we listed some common food varieties with their GI. Please go through the chart below:
Fruits and Vegetables
| Name of Food | Glycemic Index (Score) |
| Apples | 36 |
| Strawberries | 41 |
| Dates | 42 |
| Oranges | 43 |
| Banana | 51 |
| Mango | 51 |
| Blueberries | 53 |
| Pineapple | 59 |
| Watermelon | 76 |
| Carrots | 39 |
| Plantains | 66 |
| Sweet Potatoes | 63 |
| Pumpkin | 74 |
| Potatoes | 78 |
Grains and Legumes
| Name of Food | Glycemic Index (Score) |
| Barley | 28 |
| Quinoa | 53 |
| Rolled Oats | 55 |
| Couscous | 65 |
| Popcorn | 65 |
| Brown Rice | 68 |
| White Rice | 73 |
| Whole Wheat Bread | 74 |
| White Bread | 75 |
| Soybeans | 16 |
| Kidney Beans | 24 |
| Chickpeas | 28 |
| Lentils | 32 |
Dairy Products and Food Sweeteners
| Name of Food | Glycemic Index (Score) |
| Soymilk | 34 |
| Skim Milk | 37 |
| Whole Milk | 39 |
| Ice Cream | 51 |
| Rice Milk | 86 |
| Fructose | 15 |
| Coconut Sugar | 54 |
| Maple Syrup | 54 |
| Honey | 61 |
| Table Sugar | 65 |
Takeaway
In planning for your every meal, learn to check the food’s glycemic index. Ensure that you fill your plate with more fiber and protein. Limit your carbs intake to ensure you manage your blood sugar levels well.
