GLYCEMIC INDEX AND GLYCEMIC IMPACT

The glycemic index (GI) measures the rise in blood glucose, i.e., blood sugars, after consuming a portion of a given food compared to standard foods such as glucose or white bread, of equal carbohydrate content.

Each food is assigned a GI value ranging from 1 to 100. The higher this value, the more rapidly the sugar in that food is absorbed and will affect blood sugar. High-GI foods are considered those with a score above 70, medium-GI foods have a score between 55 and 69, and low-GI foods are those with scores below 55.

Avoiding sharp fluctuations in blood glucose means keeping insulin levels under control, a hormone produced by the pancreas that, if present in large amounts, promotes fat storage and, conversely, impairs weight loss.