Glycemic index (GI) is a measure of how quickly a food can make your blood sugar (glucose) rise. Only foods that contain carbohydrates have a GI. Foods such as oils, fats, và meats vì not have a GI, though in people with diabetes, they can affect the blood sugar.

Bạn đang xem: Glycemic là gì

In general, low GI foods increase glucose slowly in your body. Foods with a high GI increase blood glucose quickly.

If you have sầu diabetes, high GI foods can make it harder to control diabetes.

Not all carbohydrates work the same in the toàn thân. Some trigger a quiông xã spike in blood sugar, while others work more slowly, avoiding large or rapid rises in blood sugar. The glycemic index addresses these differences by assigning a number khổng lồ foods that reflects how quickly they increase blood glucose compared to lớn pure glucose (sugar).

The GI scale goes from 0 to lớn 100. Pure glucose has the highest GI and is given a value of 100.

Eating low GI foods can help you gain tighter control over your blood sugar. Paying attention to the GI of foods can be another tool lớn help manage diabetes, along with carbohydrate counting. Following a low-GI diet also may help with weight loss.

Low GI foods (0 khổng lồ 55):

Bulgar, barleyPasta, parboiled (converted) riceQuinoaHigh-fiber bran cerealOatmeal, steel-cut or rolledCarrots, non-starchy vegetables, greensApples, oranges, grapefruit, và many other fruitsMost nuts, legumes, and beansMilk and yogurt

Moderate GI foods (56 to lớn 69):

Pita bread, rye breadCouscousBrown riceRaisins

High GI foods (70 và higher):

White bread và bagelsMost processed cereals and instant oatmeal, including bran flakesMost snaông xã foodsPotatoesWhite riceHoneySugarWatermelon, pineapple

When planning your meals:

Choose foods that have sầu a low to medium GI.When eating a high GI food, combine it with low GI foods to balance the effect on your glucose levels. The GI of a food, & its impact on people with diabetes may change when you combine it with other foods.

Xem thêm: Gameshow Vì Bạn Xứng Đáng

The GI of a food is affected by certain factors, such as the ripeness of a piece of fruit. So you need to lớn think about more than the GI of a food when making healthy choices. When choosing meals, it"s a good idea khổng lồ keep these issues in mind.

Portion form size still matters because calories still matter, và so does the amount of carbohydrates. You need khổng lồ keep an eye on the portion kích thước và number of carbohydrates in the meal you are having, even if it has low GI foods.In general, processed foods have a higher GI. For example, fruit juice và instant potatoes have a higher GI than whole fruit and whole baked potatoes.Cooking can affect the GI of a food. For example, al dente pasta has lower GI than soft-cooked pasta.Foods higher in fat or fiber tend to have a lower GI.Certain foods from the same class of foods can have sầu different GI values. For example, converted long-grain Trắng rice has a lower GI than brown rice. And short-grain white rice has a higher GI than brown rice. Likewise, quiông chồng oats or grits have sầu a high GI but whole oats và whole-grain breakfast cereals have a lower GI.Choose a variety of healthy foods keeping in mind the nutritional value of the whole meal as well as the GI of foods.Some high GI foods are high in nutrients. So balance these with lower GI foods.

For many people with diabetes, carbohydrate counting, or carb counting, helps limit carbohydrates khổng lồ a healthy amount. Carb counting along with choosing healthy foods và maintaining a healthy weight may be enough to control diabetes and lower the risk for complications. But if you have sầu trouble controlling your blood sugar or want tighter control, you should talk with your health care provider about using the glycemic index as part of your action plan.

American Diabetes Association. 5. Facilitating behavior change và well-being to improve health outcomes: Standards of Medical Care in Diabetes-2020. Diabetes Care. 2020;43(Suppl 1):S48-S65. PMID: 31862748

American Diabetes Association website. Glycemic index and diabetes. Accessed October 18, 20đôi mươi.

MacLeod J, Franz MJ, Handu D, et al. Academy of Nutrition & Dietetics Nutrition practice guideline for type 1 and type 2 diabetes in adults: nutrition intervention evidence nhận xét and recommendations. J Acad Nutr Diet. 2017;117(10)1637-1658. PMID: 28527747

Updated by: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brendomain authority Conaway, Editorial Director, & the A.D.A.M. Editorial team.

Learn how to lớn cite this page

Related Health Topics

Browse the Encyclopedia

A.D.A.M., Inc. is accredited by URAC, for Health Content Provider ( URAC"s accreditation program is an independent audit to lớn verify that A.D.A.M. follows rigorous standards of chất lượng & accountability. A.D.A.M. is aước ao the first lớn achieve sầu this important distinction for online health information và services. Learn more about A.D.A.M."s editorial policy editorial process and privacy policy. A.D.A.M. is also a founding thành viên of Hi-Ethics. This site complies with the HONcode standard for trustworthy health information: verify here.


National Library of Medicine8600 Rockville Pike, Bethesda, MD 20894U.S. Department of Health and Human ServicesNational Institutes of Health