What is the Glycaemic Index?

The glycaemic index (GI) is a grading system for carbohydrates-rich foods. It shows how quickly each food affects your blood sugar (glucose) level when eaten on its own.

A glycemic index (GI) diet consists of carbohydrate-rich foods that are less likely to cause significant blood sugar spikes. The diet could help people lose weight and avoid chronic diseases like diabetes and cardiovascular disease that are linked to obesity.

Some foods might cause a rapid rise in blood sugar. This is because refined sugars and bread are quicker for your body to convert into glucose, the sugar it uses for energy, than slower-digesting carbs like those found in vegetables and whole grains. Even with insulin and diabetic meds, you’ll have trouble controlling your blood sugar if you eat a lot of those simple carbohydrates.

Foods are rated on a scale of 0–100 and classed as low, medium, or high glycemic foods. The lower a food’s GI, the less likely it is to alter your blood sugar levels.

The three GI ratings are as follows:

o Low is defined as 55 or less (good)

o Medium (56-69)

o 70 or more = Very high (bad)

Low GI foods include the following: Foods with a low or medium GI are broken down more slowly, resulting in a steady increase in blood sugar levels over time. Low GI meals make you feel fuller for longer by causing your blood sugar levels to rise and fall slowly.

If you’re attempting to reduce weight, these could help you regulate your appetite.

• sweet potatoes and carrots are examples of non-starchy vegetables.

• barley

• pasta made from whole grains

• bulgar

• whole grains.

• legumes

• lentils

The following foods have a higher GI: Carbohydrate items with a high GI rating are those that are quickly broken down by your body and generate a rapid rise in blood glucose.

Foods with a high GI include:

• rice puffed

• oatmeal in a hurry

• popcorn

• crackers with saltine

• potatoes 

• pumpkin

• pineapple

What is the relation between GI and diabetes?

The glycaemic index (GI) indicates how quickly, moderately, or slowly a carbohydrate-containing food raises blood glucose levels. This means it could be helpful in managing your diabetes. Varying carbohydrates digest and absorb at different rates, and the GI is a measurement of how rapidly carbohydrate-based foods and drinks raise blood glucose levels after consumption.