The Glycemic Index, Explained in 60 Seconds
The glycemic index measures how quickly something will impact your blood sugar. The faster glucose enters the bloodstream, the higher the GI.
The glycemic index (GI) rates foods based on how much they affect the blood sugar. Bodies get energy from glucose. When you eat carbohydrates, your body breaks it down into glucose and uses that to fuel itself.
Some foods are easier to break down, which leads to a quick spike of glucose in the body. These are high-GI foods. Other foods (such as those high in fiber) have less of an effect on blood sugar. These are low-GI foods.
References
Atkinson, F. S., et al. (2008). International tables of glycemic index and glycemic load values: 2008. Diabetes Care.
Centers for Disease Control and Prevention. (2023). Be sugar smart: Limiting added sugars can improve health.
Jenkins, D. J., et al. (1981). Glycemic index of foods: A physiological basis for carbohydrate exchange. The American Journal of Clinical Nutrition.
ScienceDirect. (n.d.). Glucose – An overview.
Tey, S. L., et al. (2017). Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake. International Journal of Obesity.
U.S. Food and Drug Administration. (2021). How sweet it is: All about sugar substitutes.
VA Office of Patient Centered Care and Cultural Transformation. (n.d.). Understanding sweeteners.
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