What is the Difference Between Low GI and High GI?

The glycemic index (GI) is a measure that rates carbohydrate-containing foods based on how quickly they raise blood glucose levels. It ranges from 0 to 100, with pure fat and protein foods having no GI. Foods with a low GI release glucose more gradually into the bloodstream, while high GI foods release glucose more quickly. Here are the main differences between low GI and high GI foods:

• Blood glucose response: Low GI foods, such as oats, release glucose gradually, resulting in a slower and flatter blood glucose response. In contrast, high GI foods, like baked potatoes, release glucose rapidly, causing a quick spike in blood glucose levels.
• Digestion: Low GI foods generally prolong digestion due to their slow breakdown, which may help with feeling full.
• Processing: In general, the more processed a food is, the higher its GI. Foods with a lower GI tend to be less processed.
• Examples of foods: Low GI foods include most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts. High GI foods include white bread, rice cakes, most crackers, bagels, cakes, doughnuts, and most packaged breakfast cereals.

It is important not only to consider the GI of individual foods but also to pay attention to the total amount of carbohydrates consumed. The glycemic load (GL) takes into account both the GI of the food and the amount of carbohydrate in a portion, providing a more accurate picture of a food's effect on blood sugar.

Comparative Table: Low GI vs High GI

The Glycemic Index (GI) rates carbohydrates according to how quickly they raise blood glucose levels, while the Glycemic Load (GL) rates carbohydrates based on both the GI and the amount of carbohydrate in a portion. The difference between low GI and high GI foods is shown in the table below:

In general, low GI foods are digested and absorbed more slowly, while high GI foods cause blood sugar levels to spike and then crash. Both GI and GL are useful tools for understanding a food's impact on blood glucose levels, but GL is considered a better measure as it takes into account both the GI and the carbohydrate content of a portion.