What is the glycemic index?

The glycemic index indicates the rate at which a specific food raises blood sugar levels after consumption. This metric helps evaluate the body's response to carbohydrate foods and plan your menu taking energy needs into account.

Foods with a low glycemic index, which is less than 55, are gradually absorbed by the body. These include most vegetables, legumes, nuts, and whole grains, which provide a long-lasting feeling of fullness.

Foods with a high glycemic index, exceeding 70, are rapidly broken down and cause a sharp spike of insulin in the blood. These include white bread, sugar, pastries, french fries, and various sugary drinks.

Regular consumption of low-GI foods helps avoid sharp energy crashes and keeps you full longer between meals. However, overall diet quality and nutritional balance are more important for health than obsessing over the GI of individual ingredients.