What is the Glycemic Index?
It is the percentage of how much a food containing 50 g of carbohydrate raises blood sugar after 2 hours, compared to pure glucose. In other words, the glycemic index is the evaluation of how much a food increases blood sugar compared to standard sugar. With the glycemic index (GI), foods are given a value from 1 to 100, and these values show how quickly that food raises blood sugar.
Research shows that a low glycemic index diet may also be helpful in reducing blood pressure in healthy adults. A low-carb diet may also improve blood glucose levels in people with type 2 diabetes, but current 2019 guidelines do not recommend any specific carbohydrate count or diet plan for people with diabetes.
This article takes a look at some of the best low glycemic index foods and provides diet tips for people following a low glycemic index diet.
Glycemic Index Scale
Glycemic index (GI) is a scale between 1-100. The lower the score, the slower the food raises a person's blood sugar level.
The GI score for glucose and white bread is 100.
• Low GI foods: below 55 points
• Medium GI foods: 55–70 points
• High GI foods: scores above 70.
Best Low GI Foods
- Oats – GI Score 55
- Milk – GI Score 37-39
- Chickpeas – GI Score 28
- Carrot – GI Score 39
- Kidney Beans – GI Score 24
- Lentils – GI Score 32
Factors That Determine the GI Score of a Food
• Processing level
• Maturity
• Preparation
• Sauce and spices
• Starch type
Tips for a Low GI Diet
• Choose low GI foods
• Limit but do not ban high GI foods
• Increase sources of protein, healthy fats and fiber
Summary
• Low GI foods: below 55
• Raises blood sugar slowly
• Beneficial for diabetes and general health
