Glycemic Index

Definition

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar compared to pure glucose (GI=100).

How it works

Low GI (<55): slow and moderate rise (lentils, oatmeal). High GI (>70): rapid blood sugar spike (white bread, baked potato). Cooking, ripening and degree of processing increase GI.

Role

Guide carbohydrate choices to avoid blood sugar spikes and manage diabetes.

Examples

• Low GI: lentils (25), apple (36)
• Medium GI: basmati rice (58)
• High GI: baguette (75), mashed potato (80)

Recommendations

Prefer low GI foods for stable energy. Combine carbs + protein + fiber to reduce the overall GI of a meal.

Key takeaway

GI alone is not enough — portion size and overall meal composition modulate glycemic response.

Related terms