WHAT IS THE GLYCEMIC INDEX AND WHY YOU SHOULD KNOW ABOUT IT

The glycemic index (GI) is a measure of how quickly certain foods raise our blood glucose levels. It is an important concept to understand because it can have a significant impact on our health. In this blog post, we will explore what the glycemic index is, why it is important, and provide examples of foods that are high and low on the index. We will also provide tips on how to lower your glucose levels.

What is the Glycemic Index?

The glycemic index is a scale that ranks foods based on how quickly they raise our blood glucose levels. Foods that are high on the index are quickly digested and absorbed, causing a rapid rise in blood glucose levels. Foods that are low on the index are digested and absorbed more slowly, causing a slower rise in blood glucose levels.

Why is the Glycemic Index Important?

Understanding the glycemic index is important because it can have a significant impact on our health. Foods that are high on the index can cause a rapid rise in blood glucose levels, which can lead to insulin resistance, type 2 diabetes, and other health problems. Foods that are low on the index can help regulate blood glucose levels, reduce the risk of type 2 diabetes, and improve overall health.

Examples of Foods High and Low on the Index

Low Glycemic Index Foods
            Food                                     GI

• Apples                                   38
• Avocado                               15
• Beans                                     24
• Berries                               25–53
• Broccoli                                 19
• Cantaloupe                         46
• Carrots                                  47
• Chickpeas                           29
• Eggs                                       31
• Fish                                           0
• Grapefruit                             25
• Lentils                                     39
• Nuts                                      0–15
• Olive oil                                    0
• Oranges                                44
• Peanut butter                     15
• Salmon                                   0
• Yogurt                                    35

Medium Glycemic Index Foods
        Food                                            GI

• Barley                                       55
• Brown rice                              55
• Corn on the cob                   55
• Grapes                                     53
• Mango                                      53
• Milk                                             35
• Oatmeal with berries         55
• Pasta                                        55
• Pears                                        49
• Potatoes                                 58
• Quinoa                                     53
• Raisins                                     64
• Sweet potatoes                   64
• Watermelon                          72

High Glycemic Index Foods
            Food                                      GI

• Baked beans                     64
• Bananas                              62
• Bread                                    72
• Cake                                      74
• Cornflakes                           81
• French fries                        95
• Honey                                   87
• Ice cream                            72
• Instant noodles                 75
• Jelly beans                          70
• Macaroni and cheese    77
• Pancakes                            72
• Pasta, white                        72
• Pizza                                      70
• Rice cakes                          85
• Rice, white                          72
• Soda                                      64
• Sugar                                  100
• Waffles                                  75​

​It is important to note that the GI of a food can vary depending on the preparation method, ripeness, and other factors. For example, a baked potato has a higher GI than a boiled potato. It is also important to consider the total carbohydrate content of a food when choosing foods with a low GI. For example, a banana has a higher GI than an apple, but a banana also contains more carbohydrates.

Tips on How to Lower Your Glucose Levels

​If you are looking to lower your glucose levels, there are several things you can do:

1. Choose foods that are low on the glycemic index. This includes whole grains, fruits, vegetables, legumes, and nuts.

2. Avoid foods that are high on the glycemic index. This includes white bread, white rice, potatoes, sugary drinks, and candy.

3. Eat smaller, more frequent meals throughout the day. This can help regulate blood glucose levels and prevent spikes.

4. Exercise regularly. Exercise can help improve insulin sensitivity and regulate blood glucose levels.

5. Manage stress. Stress can cause a rise in blood glucose levels, so it is important to find ways to manage stress, such as meditation, yoga, or deep breathing exercises.

In conclusion, the glycemic index is an important concept to understand when it comes to our health. By choosing foods that are low on the index and avoiding foods that are high on the index, we can help regulate our blood glucose levels and reduce the risk of type 2 diabetes and other health problems. By incorporating the tips mentioned above, we can take control of our health and improve our overall well-being. So, next time you are making food choices, consider the glycemic index and choose wisely for a healthier you.