Glycemic Index

The Glycemic index or GI is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down rapidly during digestion releasing glucose rapidly into the bloodstream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI. For most people, foods with a low GI have significant health benefits. The concept was developed by Dr. David J. Jenkins and colleagues ^[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.

The effect on blood glucose from a high versus
low glycemic index carbohydrate

Glycemic index of foods

Low GI (55 or less)

Most fruit and vegetables (except potatoes, watermelon), grainy breads, pasta, legumes/pulses, milk, products extremely low in carbohydrates (fish, eggs, meat, nuts,oils)

Check out this Nurtimeal, it only have a GI of 23.


Medium GI (56 - 69)

Whole wheat products, brown rice, basmati rice, orange sweet potato, table sugar

High GI ( 70 - 99)

Corn flakes, baked potato, watermelon, some white rices (eg. jasmine), croissant, white bread, candy, cereal

GI with 100

Straight glucose