Glycemic Index (GI) is a value from 0 to 100 assigned to foods based on how quickly and how high those foods cause increase in blood glucose levels. A food that gives its glucose out slowly has a low GI while food that releases glucose into bloodstream quickly have a high GI.
Thumb Rule: Whole foods have low GI while Packaged/Processed foods have high GI
Based on glucose released, our body secretes the insulin necessary to carry this glucose into our cells and provides us with essential energy. Excess glucose is stored as fat in the form of glycogen.
When there are frequent spikes in insulin secretion due to heavy meals at once or highly loaded sugary foods, our cells become resistant to insulin which can lead to prediabetes and Type 2 diabetes.
Eating right food is the key for a healthier life. Below is the GI rating of some common foods –