Glycemic Index

“The glycemic indexglycaemic 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!

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



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