Glycemic index (GI) refers to the rate at which a carbohydrate food is digested and the impact it has on blood glucose levels.
A lower GI food will have a smaller impact and has a more gradual increase in blood glucose levels.
A high GI food results in a rapid increase in blood glucose levels which is generally short lived.
The way that your body responds to GI is very individual and will depend on how the food is consumed.
Tips for reducing the glycemic index of a meal:
Aim for a balanced plate with carbohydrates, protein and fats
Add fibre such as whole grains, legumes, nuts or seeds and vegetables
Add vinegar or high acid foods such as lemon juice as dressings or flavourings
Incorporate resistant starch such as potato or pasta that has been cooked and then cooled
Eat your vegetables first followed by protein
An example of the differences in glucose response to the same protein with a different GI carb:
The way your body responds to glycemic index is very individualised. Using your CGM you will have a better understanding of how your body responds to different foods and glycemic loads. When you notice a high glucose response try making one of the changes suggested above and see if it makes a difference.