I am Madiha, nutritionist at The Kenko Life.
The Glycemic Index (GI) is a tool that ranks foods based on how quickly they raise blood sugar levels. It helps individuals, especially those with diabetes to make informed dietary choices.
How Does the Glycemic Index Work?
Foods are categorized into three groups based on their GI score:
Low GI (55 or less): Slowly digested, causing a gradual rise in blood sugar (e.g., whole grains, lentils, most fruits, and non-starchy vegetables).
Medium GI (56–69): Moderate impact on blood sugar Level (e.g., brown rice, sweet potatoes)
High GI (70 or more): Rapidly digested, leading to spikes in blood sugar (e.g., white bread, sugary cereals, and processed snacks).
Why Is GI Important?
It helps manage blood sugar level which is crucial for health. A diet rich in low-GI foods can:
Improve energy levels, Support weight management, Reduce the risk of type 2 diabetes, Help control hunger by promoting satiety.
Factors That Affect GI
Several factors influence a food’s glycemic index, including:
Processing: More processed foods tend to have a higher GI.
Fiber Content: Foods high in fiber slow digestion and tend to have low GI.
Fat and Protein: Adding healthy fats (like nuts) or proteins (like lean meats) can slow digestion and lower the GI of a meal.
While the GI is a useful guide, balance is key. Instead of avoiding high-GI foods entirely, pair them with low-GI options for a balanced meal.
