Glycemic Index (GI)

Glycemic Index (GI) – represents the rise in a person’s blood sugar (glucose) after eating carbohydrate products. This is a classification of food products based on their effect on the level of glucose in blood between 2-3 hours after consumption (so-called postprandial blood glucose level). The glycemic index is the average, percentage increase of glucose in blood after consuming a portion of the product containing 50 grams of digestible carbohydrates. The increase of sugar level in blood when consumed 50 grams of glucose was taken as the basis of the scale (100%).

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This indicator is commonly used to select products, the task of which, is to accelerate or slow down blood sugar. For daytime consumption, low GI products are recommended i.e. approximately with the value below 60.

It is recommended that low GI foods be less than 60. The higher the GI value of a given product, the higher level of sugar after consumption. Products with high GI (marked with red in the chart) cause a high peak level of blood sugar, and its rapid decline. When there is a high concentration of glucose, the process of burning fat is stopped, and at a lower level we can feel tired and sleepy. Blood sugar drops are caused by the action of insulin, which allows glucose to enter the bloodstream into the cells. This knowledge is useful especially for people suffering from insulin resistance, hyperinsulinemia or reactive hypoglycemia. However, even carbohydrates with high glycemic index may be useful, for example, in stressful situations during exercise when glucose is directed primarily to muscle tissues.

IMPORTANT: Studies conducted several years ago have shown that some people react differently than the primary control group involved in the study of development of glycemic indexes. As a result, the glycemic index has lost its credibility and the majority of most respected dieticians now are using additional indicators.

I also do not recommend anyone to rely solely on the glycemic index. Personally, I think it is much more effective to check the glycemic load of a given product and only then to use glycemic index. The glycemic load, together with tables and its description can be found in a separate article at: <LINK>. After all, it is worth to know the approximate GI of the products that are most common in your diet – because as I’ve mentioned, they work for most people.

The glycemic index is primarily about carbohydrates because proteins and fats do not cause a significant increase in blood glucose.

Indeks glikemiczny dotyczy głównie węglowodanów, ponieważ białka i tłuszcze nie powodują znacznego wzrostu poziomu glukozy we krwi.

The higher the GI value of a given product, the higher level of sugar after consumption. Products with high GI cause a high peak level of blood sugar, and its rapid decline.

Slow absorption and gradual increase and decrease in blood sugar levels after consuming low glycemic index products (marked in yellow), facilitates control of blood sugar levels in people suffering from glucose abnormalities. It is also often recommended for healthy people because it causes less insulin secretion. It is now known, however, that insulin secretion is not always correlated directly with the intake of carbohydrates and their glycemic index. To find out more, I encourage you to read the article about the insulin index.

The most beneficial for regular consumption are products with IG not exceeding 60. Slow carbohydrates absorption also helps to reduce hunger and energy loss during the day.

Too high blood sugar causes hyperglycaemia and if the level is too low it can result with hypoglycaemia. The optimal level of sugar in individuals is about 80-90 mg/dl.

You should know that: Different sources give different GI values depending on the conditions of conducing GI tests.

It is worth pointing out that the glycemic index changes under the influence of heat treatment. So, the way you prepare your food has a huge impact on the way how your blood glucose rises. A good example are carrots, which as a raw vegetable has a IG = 30, and after cooking its glycemic index is as much as 80!

To make it easier to use the table below, I recommend using the following keyboard shortcut “ctrl + f” (search) and then enter the name of the product you want to check.

Products with low glycemic index

Products with medium glycemic index

Products with high glycemic index