What Is a Low Glycemic Index?

The Glycemic Index rates foods on a scale from 0 to 100. The higher the rating, the more of a blood sugar spike eating that food causes. Low Glycemic Index foods are processed more evenly and don't cause this spike. They are generally preferable for diabetics.

Definition

• A low Glycemic Index rating is considered 55 or under.

Significance

• Eating a low Glycemic Index diet has been credited with lowering insulin resistance, increasing physical stamina, improving diabetes management, and helping people to lose weight, according to the Glycemic Index Foundation.

Foods Without GI Ratings

• The Glycemic Index focuses on foods that contain carbohydrates. Foods with little or no carbohydrates, like meats and most vegetables, are not included in the index because they do not raise blood sugar levels.

Glycemic Index Ranges

• Many foods have a Glycemic Index range instead of an exact number. This is due to the different laboratories that calculate GI and their methods. If most of the range is under 55, a food can still be considered to have a low Glycemic Index.

Warning

• Be careful to check the Glycemic Index rating for a food according to the way it's prepared. A food may have a low Glycemic Index rating in its raw form, but a higher rating when fried or baked or when consumed alongside other foods.