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You might have read about the &lsquo;Glycemic&nbsp;Index&rsquo;&nbsp;as part of a dietary guidance or on food packages,&nbsp;but what does it really mean? In the simplest words,&nbsp;the&nbsp;glycemic&nbsp;index (GI) is a ranking measurement of&nbsp;how quickly a food causes our blood sugar levels to rise.&nbsp;&nbsp;
The&nbsp;International Organization for Standardization (ISO) ranks different foods on a scale of one to 100, and at the top&nbsp;sits&nbsp;pure glucose at 100 as a point of reference.&nbsp;&nbsp;
The&nbsp;Glycemic&nbsp;Index Foundation (GIF)&nbsp;classify the&nbsp;foods into three GI categories. Foods ranked 55 or below are considered low&nbsp;glycemic, 56-59&nbsp;is marked as medium GI and anything above 70 is believed to be high GI.&nbsp;&nbsp;
Low GI foods&nbsp;are digested and absorbed at a slower rate. They are generally&nbsp;rich in&nbsp;fibre, protein and/or fat. Some examples of low GI foods&nbsp;include&nbsp;apples (28),&nbsp;vegetables like spinach, celery, cucumber&nbsp;and tomatoes (15) as well as peanuts (21) and lentils (41).&nbsp;
Foods that are placed high on the GI scale are often, but not always, loaded with&nbsp;processed carbohydrates and sugars. A&nbsp;few famous examples of high GI foods include white bread (79),&nbsp;corn flakes (77),&nbsp;fruits like watermelon (72) and pineapple&nbsp;(66)&nbsp;as well as dried fruits such as dates (100).&nbsp;
While there&rsquo;s no need to jump the gun and only eat low&nbsp;glycemic&nbsp;foods, the ranking helps people choose foods based on their dietary needs and control how much sugar and carbohydrates they are consuming in their diet. At the end of the day, a well-balanced diet packed with all essential macro and micronutrients is better than any diet fad!

What is the Glycemic Index? Foods known to be low or high GI

GLYCEMIC INDEX&nbsp;
Ranking of how quickly a food causes blood sugar levels to rise
GI ranking helps you choose foods based on your dietary needs
Classification by&nbsp;Glycemic&nbsp;Index Foundation Low GI - Foods ranked 55 or below Medium GI - Foods ranked 56 - 59 High GI - Foods ranked above 70
Low&nbsp;Glycemic&nbsp;Index Foods Apple - 28 Spinach - 15 Celery - 15 Cucumber - 15&nbsp; Tomatoes - 15 Peanuts - 21 Lentils - 41
High&nbsp;Glycemic&nbsp;Index Foods White bread - 79 Corn flakes - 77 Watermelon&nbsp;- 72 Pineapple&nbsp;- 66 Dates - 100 Dried cranberry - 62 Raisins - 64

You might have read about the &lsquo;Glycemic&nbsp;Index&rsquo;&nbsp;as part of a dietary guidance or on food packages,&nbsp;but what does it really mean? In the simplest words,&nbsp;the&nbsp;glycemic&nbsp;index (GI) is a ranking measurement of&nbsp;how quickly a food causes our blood sugar levels to rise.&nbsp;&nbsp;
The&nbsp;International Organization for Standardization (ISO) ranks different foods on a scale of one to 100, and at the top&nbsp;sits&nbsp;pure glucose at 100 as a point of reference.&nbsp;&nbsp;
The&nbsp;Glycemic&nbsp;Index Foundation (GIF)&nbsp;classify the&nbsp;foods into three GI categories. Foods ranked 55 or below are considered low&nbsp;glycemic, 56-59&nbsp;is marked as medium GI and anything above 70 is believed to be high GI.&nbsp;&nbsp;
Low GI foods&nbsp;are digested and absorbed at a slower rate. They are generally&nbsp;rich in&nbsp;fibre, protein and/or fat. Some examples of low GI foods&nbsp;include&nbsp;apples (28),&nbsp;vegetables like spinach, celery, cucumber&nbsp;and tomatoes (15) as well as peanuts (21) and lentils (41).&nbsp;
Foods that are placed high on the GI scale are often, but not always, loaded with&nbsp;processed carbohydrates and sugars. A&nbsp;few famous examples of high GI foods include white bread (79),&nbsp;corn flakes (77),&nbsp;fruits like watermelon (72) and pineapple&nbsp;(66)&nbsp;as well as dried fruits such as dates (100).&nbsp;
While there&rsquo;s no need to jump the gun and only eat low&nbsp;glycemic&nbsp;foods, the ranking helps people choose foods based on their dietary needs and control how much sugar and carbohydrates they are consuming in their diet. At the end of the day, a well-balanced diet packed with all essential macro and micronutrients is better than any diet fad!

low gi foods

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