Glycemic Index: A Practical Guide
GI measures how much a food raises blood sugar in 2 hours (0-100). Glucose = 100. Low GI (<55) = slow energy release, lasting fullness. High GI (>70) = rapid spike then quick hunger.
GI Classification
Low GI: oats, lentils, beans, most vegetables, most fruits, whole-grain bread. Medium GI: bulgur, whole-wheat pasta, brown rice, banana. High GI: white bread, white rice, potatoes, sugar, soda, instant cereals.
Glycemic Load (GL): More Practical
GI × portion carb / 100. Watermelon has high GI (72) but low portion carbs = low GL (5). Use GL.
- •Low GL: <10
- •Medium GL: 11-19
- •High GL: ≥20
For Diabetes & Weight
Low GI diet stabilizes blood sugar, reduces insulin resistance, controls hunger. Foundation for diabetes, prediabetes, weight loss.
Frequently Asked Questions
Will healthy fruit have high GI?▼
Watermelon, pineapple have high GI but low portion carbs = low GL. Don't worry.
Scientific References
- Jenkins DJ (1981) Glycemic index of foods. Am J Clin Nutr.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.