Key takeaways
- GI ranks carbs from 0 to 100.
- Low GI is 55 or less.
- High GI is 70 or more.
- Glycemic load considers portion size.
- Fiber, fat and protein lower a meal's GI.
Not all carbohydrates behave the same way in your body. The glycemic index helps explain why.
How the glycemic index works
The scale
Pure glucose is set at 100. Foods are tested by measuring blood sugar after eating a fixed amount of carbohydrate.
Low, medium and high
Low GI is 55 or less, medium is 56 to 69 and high is 70 or more.
Glycemic load
GL multiplies GI by the carbs in a typical portion, so it reflects real-world servings better.
GI examples
| Low GI (≤55) | High GI (≥70) |
|---|---|
| Lentils, chickpeas | White bread |
| Steel-cut oats | Instant oatmeal, cornflakes |
| Apples, berries, pears | Watermelon (but low GL) |
| Barley, quinoa | White rice, rice cakes |
| Sweet potato (boiled) | Baked white potato |
Using GI wisely
Pair carbs with protein, fiber or healthy fat, which lowers a meal's overall GI. Choose less processed grains. Cool cooked potatoes and rice before reheating to increase resistant starch. Watch portions of even low GI foods. RegenVive's white mulberry helps slow carbohydrate absorption, complementing a lower-GI way of eating; take one capsule daily with food.
Sources
- University of Sydney – "Glycemic Index Database."
- Harvard Health Publishing – "Glycemic index for 60+ foods."
- Linus Pauling Institute – "Glycemic index and glycemic load."
Common questions
What is a low glycemic index food?
A food with a GI of 55 or less, which raises blood sugar slowly.
Is glycemic load better than glycemic index?
GL is often more practical because it accounts for typical portion size.
How can I lower the GI of a meal?
Add protein, fiber or healthy fat and choose less processed carbs.