About Glycemic Index

What is the Glycemic Index (GI)

Carbohydrates are an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) measures the speed at which carbohydrates are broken down in the digestive system to form glucose. It is scored on a scale of 1 to 100, with 100 representing pure glucose.

Foods that are broken down quickly into glucose and result in your blood sugar spiking get a high score (usually over 70). Foods that are slow to break down and provide sustained energy get a low score (under 55). The GI score is broken down into the 3 following categories.

The Glycemic Index Foundation recommends following a diet with a daily average GI level of 45 for optimal health.

High Glycemic Index Foods: GI Score 70 – 100

Carbohydrates that are broken down quickly and cause a rapid increase in blood glucose. High GI foods include:

  • Sugar, sugary foods and soft drinks
  • White bread, potatoes and white rice
Medium Glycemic Index Foods: GI Score 56 – 69

Medium GI foods are broken down moderately causing a moderate rise in blood sugar levels. Medium GI Foods include:

  • Tropical fruits, figs and raisins
  • Traditional pasta, brown and wild rice
Low Glycemic Index Foods: GI Score 55 and below

Low GI foods are broken down slowly causing a gradual rise in blood sugar levels. The lower the GI number the better and include foods such as:

  • Holista Spaghetti, Holista Linguine and Costanzo’s Low GI White Rolls
  • Nuts and legumes, almost all vegetables and most fruits
  • Wholegrain foods such as bran, oatmeal, steel cut oats