What is the glycemic index?

The glycemic index (GI) is a useful tool for keeping track of carbohydrates. The glycemic index (GI) ranks foods on a scale of 1 to 100 based on how quickly they raise blood sugar.

While the GI may help you compare certain foods, it’s important to note that it can vary widely based on how some foods are prepared. Ultimately, the total amount of carbohydrates you eat each day is most important for blood sugar management.

Foods with high GI values (70 and higher) cause a quick spike in blood sugar, while those with low GI values (55 or lower) digest more slowly and cause a more gradual rise in blood sugar.

High Glycemic Index Foods - 70 or higher

refined cereal

french fries

white pasta

white rice

bagel

cookie

Low Glycemic Index Foods - 55 or lower

chicken breast

beans

apples

nuts

broccoli

whole wheat tortilla

eggs

skim milk

Factors like how food is processed for packaging or how ripe your fruit is when you eat it can affect its GI rating. Eating lower glycemic foods can help you better manage diabetes.