“The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI”
Processed food such as Donuts, White bread, Rice, Corn flakes and things like white potatoes have GI’s of way over 70. Compared to table sugar (sucrose) having a GI of 65.
Fruit have GI’s less than 55, which are not going to cause such a high insulin spike as a salty pretzel (81)
Carbs are bad mmmkay!
|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|