Essentially, the GI is based on how quickly a particular food is digested,metabolized and then released into the bloodstream as glucose. Other factors contribute to variations in blood sugar, but the GI indicates which foods are likely to cause a rapid increase in blood sugar.
The GI uses a scale of numbers for foods with carbohydrates that have the slowest to highest effects on blood sugar. There are currently two indexes in use. One uses a scale of 1 to 100 with 100 representing a glucose tablet, which has the most rapid effect on blood sugar. This report uses the glucose index.The other common index uses a scale with 100 representing white bread (so some foods will be above 100.)
Higher the Glycemic Index (GI), the quicker the rise in blood sugar.
Glycemic Index | Food |
91 | Honey |
86 | Instant Mashed Potato |
83 | Corn Flakes |
72 | White Bread |
64 | Table Sugar |
61 | Banana |
53 | Oatmeal |
50 | Sweet Potato |
49 | Pumpernickel Bread |
38 | Apple |
An effective diabetic diet can be planned by keeping a watch on the GI.