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Understanding the glycemic index

Definition, calculation, and practical food examples

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Understanding the glycemic index
Definition, formula, and common foods
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Understanding the glycemic index
Definition, formula, and common foods
Understanding the glycemic index1 / 12
What is the glycemic index?
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Definition of glycemic index
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    Measures how quickly a food raises blood glucose
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    Scale from 0 to 100, with pure glucose as 100
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    Low GI: 55 or less, medium GI: 56-69, high GI: 70+
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    Affects insulin response and energy sustainability
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Why glycemic index matters
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    Helps manage diabetes and prediabetes
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    Supports weight control by regulating appetite
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    Reduces risk of heart disease and type 2 diabetes
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    Guides food choices for sustained energy
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Calculating the glycemic index
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The GI formula in practice
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    Test food: 50g available carbs consumed by 10+ people
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    Measure blood glucose over 2 hours
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    Compare to reference food (glucose or white bread)
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    GI = (area under curve for test food / area for reference) x 100
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    Standardized method by ISO 26642:2010
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    Account for individual variability
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    Average results for accuracy
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    Published in scientific GI databases
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Visualizing blood glucose response
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Graph showing blood glucose levels over time for high GI vs low GI foods
Graph showing blood glucose levels over time for high GI vs low GI foods
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Common foods and their GI values
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Low GI foods (55 or less)
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    Lentils (32)
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    Apples (36)
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    Whole milk (31)
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    Quinoa (53)
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    Sweet potatoes (54)
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    Oats (55)
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    Greek yogurt (12)
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    Almonds (0)
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    Broccoli (10)
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    Hummus (6)
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Medium and high GI foods
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    Brown rice (68)
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    Pineapple (59)
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    Whole wheat bread (70)
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    Honey (61)
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    Basmat rice (58)
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    White bread (75)
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    Watermelon (76)
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    Potatoes (82)
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    Corn flakes (81)
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    Glucose (100)
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“
The glycemic index is a tool, not a rule. Pair it with nutritional balance for best results.
Nutrition Science Institute
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Apply the glycemic index today
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Choose low-GI foods for steady energy • Balance high-GI foods with protein or fiber • Use GI databases for informed decisions • Consult a dietitian for personalized advice

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