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The glycemic index (GI) is a measure that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels after eating. It helps individuals make informed choices about their meals, especially for managing blood sugar levels and overall health.
What Is Glycemic Index?
The GI assigns a number to foods, with higher values indicating faster digestion and a quicker rise in blood sugar. Foods with a low GI are digested more slowly, leading to a gradual increase in blood glucose.
Factors Affecting Glycemic Index
Several factors influence a food’s GI, including its carbohydrate type, fiber content, cooking method, and ripeness. For example, whole grains tend to have lower GI values than processed grains, and cooking methods like boiling can increase GI compared to steaming.
Using Glycemic Index in Meal Planning
Incorporating GI into meal planning can help control blood sugar levels and improve energy stability. Combining high-GI foods with protein, fiber, or healthy fats can slow digestion and reduce blood sugar spikes.
- Choose whole grains over refined grains.
- Include vegetables and legumes in meals.
- Limit processed and sugary foods.
- Combine high-GI foods with protein or fats.