The glycemic index is a way to tell how quickly foods that contain carbohydrates may raise your blood sugar.
It is one of the helpful tools for people who need to take a low glycemic diet. A low glycemic diet raises the blood sugar slowly and the high glycemic diet quickly because that the low glycemic foods break down slowly in your body and release sugar into the blood gradually, and the high glycemic foods break down very fast and make blood sugar rise fast too.
So what is glycemic index exactly? It is an index on which foods are given a number from 0 to 100. The higher the number, the higher the glycemic index. These numbers are compared to glucose (sugar). It has a rank of 100.
When you read a glycemic index, you may interpret the numbers using the following rules:
If you are on a low glycemic diet, most of the carbohydrate-rich foods that you eat should be low or medium on the index.
Low glycemic foods include:
Moderate glycemic foods include:
High glycemic foods include:
Since people respond differently to the glycemic content of foods, the only way to know for sure how a food affects your blood sugar is to check your blood sugar before and after you eat that food.
Please note that eating mixed foods can change their glycemic index.
Here is the glycemic index chart for common foods.
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