Glycemic Index: What It Is and How to Use

The glycemic index (GI) is a measure of how quickly carbohydrate-containing foods raise blood sugar levels. It's a useful tool for people with diabetes or prediabetes who need to manage their blood sugar levels.

The GI is based on a scale of 0 to 100. Foods with a low GI (55 or less) raise blood sugar levels slowly and steadily, while foods with a high GI (70 or more) cause blood sugar levels to spike.

Some examples of foods with a low GI include:

- Oatmeal

- Beans

- Lentils

- Whole grains

- Fruits

-Vegetables

Some examples of foods with a high GI include:

- White bread

- White rice

- Potatoes

- Sugary drinks

- Candy

The GI can be a helpful tool for making healthy eating choices, but it's important to remember that it's just one factor to consider. You should also consider the overall nutritional value of a food and your individual health needs.

Here are some tips for using the GI to make healthy eating choices:

1. Choose foods with a low GI whenever possible.

2. Combine high-GI foods with low-GI foods to slow down the absorption of sugar. For example, you could eat a slice of whole-wheat toast with peanut butter or have a bowl of oatmeal with fruit.

3. Limit your intake of sugary drinks and candy.

4. Talk to your doctor or dietitian about how the GI can help you manage your blood sugar levels.

The GI can be a useful tool for making healthy eating choices, but it's important to remember that it's just one factor to consider. You should also consider the overall nutritional value of a food and your individual health needs.

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