Glycemic Index: What It Is and How to Use It
If you are trying to lose weight or maintain a healthy weight, you must consider following the glycemic index. Furthermore, the glycemic index is essential for those who need help maintaining their blood sugar level as a part of their diabetes treatment plan.
The most common question that arises in this regard is "What is glycemic index?"
Continue reading this article to gain knowledge about the same.
What Is the Glycemic Index?
The Glycemic index scale or GI scale measures how quickly a food causes a rise in blood glucose levels. That being said, foods with a high GI scale release glucose rapidly and the ones with low glycemic index release glucose slowly. Different foods with the same carbohydrate amount might have different GI measurements.
Lower GI measurement is beneficial for those who want to lose weight. However, athletes and people who exercise regularly follow a high GI diet which fastens the recovery process.
The table below shows the different GI measurements –
| Category | Measurement |
|---|---|
| Low | 55 or less |
| Medium | 56 to 69 |
| High | 70 or above |
What Is the Purpose of Maintaining a GI Diet?
The main purpose of the GI diet is to consume carbohydrate-rich foods that do not increase blood sugar levels rapidly. This diet can be an effective way to lose weight and stay protected from chronic diseases such as cardiovascular disease and diabetes.
What Are Low Glycemic Foods?
Low glycemic foods tend to have a low glycemic index. This means that these foods tend to increase the blood glucose level slowly. Examples of low glycemic foods are green vegetables, raw carrots, chickpeas, kidney beans, bran breakfast cereals and lentils.
The benefits of low glycemic foods are as follows –
- These foods serve as a means to lose weight.
- A low glycemic index diet lowers the total cholesterol by 9.6% and bad cholesterol by 8.6%. These bad cholesterols increase the risk of stroke and heart diseases.
- Studies show that individuals who follow low GI diets are less likely to develop several types of cancer like endometrial, breast and colorectal cancer.
What Is the Glycemic Index for Common Foods ?
The glycemic index for some common foods are shown in the table below –
Note: The table has been sorted as per the low to high GI scale.
| List of Foods | Grams of Carbohydrates | Average GI |
| Soy Beans (1/2 Cup) | 13 | 17 |
| Chickpeas (1 Cup) | 54 | 34 |
| Apple (Medium) | 15 | 40 |
| Carrots (1/2 Cup) | 6 | 47 |
| Green Peas (1/2 Cup) | 11 | 48 |
| Pasta (1 Cup) | 43 | 50 |
| Bread with Cracked Wheat Kernels (1 Slice) | 12 | 53 |
| Banana (Medium) | 27 | 58 |
| Oatmeal (1/2 Cup Dry) | 27 | 58 |
| Sweet Potato (Medium) | 24 | 61 |
| Brown Rice (1 Cup) | 45 | 66 |
| Whole Wheat Bread (1 Slice) | 12 | 71 |
| White Rice (1 Cup) | 45 | 72 |
| White Bread (1 Slice) | 14 | 72 |
| White Potato (Medium) | 34 | High 80s |
Several factors affect the GI scale of food. These factors include ripeness, nutrient composition, cooking method and processing amount it has undergone. Following a proper glycemic index, diet offers several health benefits.
However, it should be kept in mind that the GI scale is not the only tool that helps you control blood glucose levels.
Frequently Asked Questions
What is a glycemic index?
Glycemic index is the measurement of how quickly a particular food increases your blood sugar level.
What are some best low glycemic foods?
Some foods with a low glycemic index include raw carrots, chickpeas, lentils, kidney beans, bran breakfast cereals and most fruits.
Do eggs have a low glycemic index?
Yes, eggs have a relatively low glycemic index and have less effect on blood sugar levels.