What Is GI Or The Glycemic Index?

Various high-carbohydrate foods have different effects on blood sugar levels. This effect is measured by the ‘glycemic index’ which indicates how fast a food is digested and, consequently, how much it causes the level of glucose in the blood to rise. Some studies suggest that a diet rich in foods high on the glycemic index, meaning they have a more pronounced effect on the levels of blood sugar, increases the risk of diabetes in those predisposed to it.

The GI doesn’t merely reflect whether the carbohydrates in a food are simple or complex. Table sugar and honey are high on the glycemic index but so are raisins, corn, potatoes, carrots, watermelon, white bread and most breakfast cereals. Apples, peaches, ice cream, most beans, grapefruit and peanuts are low on the index. Pasta is somewhere in the middle.

The glycemic index is of little practical use because it deals with single ingredients eaten alone, which is not usually the case when following a normal diet.

For example, potatoes may be high on the index but, when eaten as part of a balanced meal, have a reduced effect on blood sugar levels.