The glycemic index (GI) provides a measure of how quickly blood sugar levels rise after a particular food is eaten. The effects that different foods have on blood sugar levels can vary considerably. This index estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person’s blood glucose level following the consumption of the food, relative to the consumption of pure glucose. Glucose has a glycemic index of 100.
Typically, most GI indexes only contain one value per food. However, the actual GI of a food can change based on several variables particularly including ripeness, preparation, and storage methods. Also, most GIs do not take into account glucose levels after two hours.
The glycemic load index is limited in that it does not take into account the amount of the carbohydrate actually consumed. Therefore, the glycemic load index attempts to remedy this by multiplying the glycemic index of the food eaten by the carbohydrate content of the actual serving.
The paleo diet is largely popular especially due to its selection of low-glycemic foods.
Glycemic Index Chart
The easiest way to determine the GI of a food is to use a credible GI chart like the one below.
International table of glycemic index and glycemic load values
Please note that this chart is absolutely MASSIVE. Feel free to right click and download to peruse at your own ease.
(Chart last updated as of 2002)
Glycemic Index Videos
In addition, to dive further into the GI Index, check out some of the informational videos below that help explain the concept and the purpose of the index.
GI Index: The Low vs High Debate:
The GI Index Lowdown
This Guy Thinks the GI Index is Dumb (we respectfully disagree completely)
Glycemic Index Food List
Also for a complete breakdown of the index, also check out our complete glycemic index food list.
Finally, check out the following links for more information on GI.
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