Classification GI range Examples
Low GI 55 or less most fruits and vegetables, legumes/pulses, whole grains, nuts, fructose
Medium GI 56–69 whole wheat products, basmati rice, sweet potato, sucrose, baked potatoes
High GI 70 and above white bread, most white rices, corn flakes, extruded breakfast cereals, glucose, maltose

What is the Gylcemic Index?

Glycemic Index or Glycaemic Index (GI) is a measure of the effects of carbohydrates on blood sugar levels.

High Glycemic Index - High GI

During digestion, Carbohydrates that quickly break down, release glucose rapidly into the bloodstream.

Low Glycemic Index - Low GI

Carbohydrates that break down more slowly, gradually release glucose into the bloodstream.

Who Invented the Glycemic Index?

Dr. David J. Jenkins and colleagues at the University of Toronto in 1980−1981, were researching which foods were best for people with diabetes.

How is Glycemic Index Calculated?

Following the ingestion of a fixed portion of carbohydrate (usually 50 g), a subjects blood glucose response (AUC) is measured over 2 hours. This is then compaired to that of the standard AUC of either/both glucose or white bread. The result is then multiplied by 100. For each food under study 10 or more human subjects were used and an average Glycemic Index value derived. The results are still ‘experimental’ and descrepencies; sometimes significant; have been seen between studies. This maybe due to the lack of clear definition of the standard measure, or from a list of other issues. E.g. An ripe apple grown in England, may contain different levels of sugar to that of an over-ripe apple grown elsewhere.

Glycemic Index Equation

Glycemic Index (GI) = Glycemic Load (GL) * 100 / Available Carbs (grams)
Glycemic Load (GL) = Glycemic Index (GI) * Available Carbs (grams) / 100

Glycemic Index Search

Use the above search utility to search for foods either by name or by GI value.

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