Understanding the Glycemic Index

The Glycemic Index is used to evaluate different carbohydrate-rich foods and how they affect blood sugar levels. as ma of these foods are potential contributing factors to diseases including diabetes and obesity.

According to Weight Loss Resources, “the Glycemic Index runs from 0 to 100 and usually uses glucose – which has a GI value of 100 as the reference. The effect other foods have on blood sugar levels are then compared with this. In simple terms, the GI index tells us whether a food raises blood sugar levels dramatically, moderately or a little bit. Foods that have only a slow, small effect on blood sugar have a low GI value, while those causing a rapid and massive rise in blood sugar have a high GI value.”

The 3 Levels of the Glycemic Index

High – 70 and up (foods such as rice, potatoes, white breads)
Moderate – 56-69 (foods such as bananas, pineapple, sweet corn)
Low  – 55 and below (foods like red kidney beans, carrots, skim milk)

The theory behind diets based on the Glycemic Index is that foods with a low G.I. value slowly release low amounts of sugar into the blood, providing you with a steady supply of energy. In contrast, foods with a high GI value cause a quick, but unsustainable, rise in blood sugar. You may have noticed yourself lacking energy and feeling hungry within a short time after you have eaten foods that fall under the “high” category, so you reach for more food. If this pattern persists, you’re likely to gain weight as a result of constantly overeating.

Is Following a G.I. Index Diet Right For You?

Anyone wanting to change their eating plan should always consult with their physician first. Skinny Ms. is happy to present information about the G.I. index, but can’t recommend this eating style on an individual basis to our readers. Eating foods low on the G.I. Index can help you feel full longer because you will not have as many swings in your blood sugar. The index rates foods individually, and these ratings change when foods are combined. However, for the most part, meals containing foods lower on the G.I. index will be lower overall. Fat and overall calories are still to be considered. This is just another way to look at food.

You may be surprised at some of the food rated on the index. Check out some of your favorites and see how they rank!

This post may include affiliate links.

Create a FREE account for quick & easy access


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny

Leave a Reply

Your email address will not be published. Required fields are marked *