Written by Awes khan certified supplement specialist and nutritionist

What is glycemic index

When it comes to managing blood sugar, weight, and energy levels, the glycemic index (GI) is a useful tool to know about. It’s often mentioned in diets and health advice, but what exactly does it mean? And in what ways can it assist you in making better food choices? Let’s break it down.

What Is Glycemic Index (GI)?

A ranking system called the glycemic index measures how quickly a carbohydrate-rich food raises blood sugar levels after consumption. The scale goes from 0 to 100 with:

Low GI (55 or less): Foods that cause a slow, steady rise in blood sugar

Medium GI (56–69): Foods with a moderate impact on blood sugar

High GI (70 or more): Foods that cause a fast spike in blood sugar

GI values are measured based on the effect of 50 grams of carbohydrate in a food compared to 50 grams of pure glucose (which has a GI of 100).

Why Is GI Important?

Managing your blood sugar levels is crucial for overall health—especially for people with diabetes insulin resistance, or metabolic syndrome. Choosing low-GI foods can:

Aid in blood sugar management Reduce hunger and cravings

Improve cholesterol levels

Support long-term weight management

- Lower the risk of type 2 diabetes and heart disease

Examples of Foods by Glycemic Index

Low GI Foods (55 or less):

Oats

Lentils and legumes

Vegetables without starch - Most fruits (apples, berries, pears)

Sweet potatoes

Whole-grain bread

Medium GI Foods (56–69):

- Brown rice

- Whole wheat pasta

- Pineapple

- Raisins

- Couscous

High GI Foods (70 or more):

- White bread

- Flour Flakes - White rice

- Baked potatoes

- Watermelon

- Sugary drinks and candy

Limitations of Glycemic Index

While GI is helpful, it doesn’t tell the whole story. Here are a few things to keep in mind:

Portion size matters

A small portion of a high-GI food may have less impact than a large portion of a low-GI one.

Nutritional value isn’t included: Some low-GI foods (like chocolate) may still be unhealthy.

Mixing foods changes GI

Adding fat, fiber, or protein to a meal can lower its overall GI.

That’s why some experts prefer the glycemic load (GL), which considers both the quality (GI) and quantity of carbs in a serving of food.

Tips for Eating Low-GI

- Select whole grains over refined ones, such as brown rice rather than white rice. - Eat more beans, lentils, and legumes

- Fill your plate with non-starchy vegetables

- Slow digestion by combining carbohydrates with protein or healthy fats. - Avoid snacks high in sugar and processed foods.

[Last Thoughts] Choosing foods that support "steady energy levels," "better blood sugar control," and "long-term health" can be made easier with the help of the glycemic index. While it shouldn't be the only factor in your food choices, understanding the GI of foods can help you make smarter, more balanced decisions—especially if you're managing a health condition like diabetes.

Food is fuel—choose the kind that keeps you steady, strong, and satisfied.