Glycemic Index: The Complete Guide (2025)
Table of Contents
Understanding the Glycemic Index (GI) is one of the most powerful tools for managing your blood sugar, controlling your weight, and preventing chronic diseases like Type 2 diabetes.
This comprehensive guide covers everything you need to know about the glycemic index, from the science behind it to practical tips for using it in your daily life.
What is Glycemic Index?
The Glycemic Index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own.
GI Ranges
- Low55 or lessApples, spinach, lentils, peanuts
- Medium56 - 69Brown rice, whole wheat bread
- High70 or moreWhite bread, sugary drinks, potatoes
Glycemic Index vs. Glycemic Load
While GI tells you how fast a carbohydrate raises blood sugar, Glycemic Load (GL) tells you how much of that carbohydrate is in a serving. GL gives a more complete picture of a food's impact on blood sugar.
The Formula: GL = (GI x Carbohydrates in grams) / 100
Frequently Asked Questions
Is a low GI diet good for weight loss?
Yes, studies show that low GI diets can help control appetite and delay hunger cues, which may support weight loss efforts.
Can I eat high GI foods at all?
Yes! The key is balance. Mixing high GI foods with proteins, healthy fats, or fiber-rich foods can lower the overall glycemic impact of your meal.
Ready to start?
Explore our curated lists of low glycemic foods to begin your journey.