Glycemic index meaning ??
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Glycemic index (GI) tells you how quickly a carbohydrate-containing food raises blood sugar after you eat it, compared with pure glucose.
- High GI: raises blood sugar quickly, for example white bread, sugary cereals, some white rice.
- Low GI: raises blood sugar more gradually, for example lentils, beans, oats, and many whole fruits.
GI is usually measured over about 2 hours after eating a fixed amount of available carbohydrate.
A related concept is glycemic load (GL), which also considers how much carbohydrate is in a normal serving. So GL can be more useful for real-life portions.
Which foods have a low glycemic index?j.
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Common low glycemic index (GI) foods include:
- Legumes: lentils, chickpeas, kidney beans, black beans, peas
- Whole grains: steel-cut oats, barley, quinoa, bulgur
- Non-starchy vegetables: broccoli, spinach, cauliflower, tomatoes, peppers, carrots
- Fruits: apples, pears, oranges, berries, cherries, grapefruit
- Dairy, unsweetened: plain yogurt, milk
- Nuts and seeds: almonds, walnuts, peanuts, chia seeds
- Other: hummus, sweet potato, pasta cooked firm (al dente)
Foods tend to have a lower GI when they are less processed and contain more fiber, protein, or fat.
Remember: portion size still matters. A food may have a low GI but provide many calories or carbohydrates in a large serving.
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