A scale that ranks carbohydrates based on how quickly they raise blood sugar levels compared to pure glucose.
FULL EXPLANATION
The glycemic index (GI) ranks carbohydrate-containing foods on a scale of 0-100 based on how quickly they raise blood sugar levels. Pure glucose is assigned a value of 100 as the reference.
Low GI foods (55 or less) cause slower, more gradual rises in blood sugar, while high GI foods (70+) cause rapid spikes. Glycemic load (GL) accounts for portion size and may be more practical for meal planning.
WHY IT MATTERS
Understanding GI helps manage blood sugar, which affects energy levels, hunger, body composition, and long-term metabolic health.
HOW TO IMPROVE
Favor lower GI carbohydrates like whole grains, legumes, and most vegetables. Combine higher GI foods with protein, fat, or fiber to lower overall glycemic impact.
NORMAL RANGES
Low GI: 55 or less. Medium GI: 56-69. High GI: 70 or more. Glycemic load: Low <10, Medium 10-20, High >20 per serving.
RELATED TERMS
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A hormone produced by the pancreas that regulates blood sugar by promoting glucose uptake into cells.
Blood Glucose
The concentration of glucose (sugar) in the blood, a critical marker of metabolic health and energy regulation.
Macronutrients
The three main nutrients that provide energy: carbohydrates, proteins, and fats.
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