The Glycaemic Index (GI) is a ranking system that measures how quickly carbohydrates in food raise blood glucose (sugar) levels. Foods are scored on a scale from 0 to 100, with higher scores indicating a faster rise in blood sugar.
Understanding GI can help you make better food choices for more stable energy levels, improved metabolic health, and better glucose control.
1️⃣ How Does GI Work?
When you eat carbohydrates, they are broken down into glucose, which enters your bloodstream. The GI score tells you how quickly this process happens:
Low GI (55 or less) → Slow digestion & gradual rise in blood sugar
Medium GI (56–69) → Moderate impact on blood sugar
High GI (70 or more) → Rapid digestion & quick spike in blood sugar
2️⃣ Examples of GI Ratings for Foods
🟢 Low GI Foods (55 or less) – Best for Stable Glucose Levels
These foods are digested slowly, causing a gradual rise in blood sugar:
Whole grains (oats, quinoa, brown rice, whole wheat pasta)
Legumes (lentils, chickpeas, kidney beans)
Non-starchy vegetables (leafy greens, broccoli, cauliflower)
Fruits (berries, apples, pears, oranges)
Nuts & seeds
🟠 Medium GI Foods (56–69) – Moderate Impact
These foods have a moderate effect on blood glucose levels:
Whole wheat bread
Basmati rice
Sweet potatoes
Honey
Some tropical fruits (mango, pineapple)
🔴 High GI Foods (70 or more) – Quick Glucose Spikes
These foods digest quickly, causing rapid increases in blood sugar:
White bread, white rice, instant oats
Processed cereals
Potatoes (white, mashed, fries)
Sugary drinks, candy, cakes, and pastries
3️⃣ Why Does GI Matter?
Foods with a high GI can lead to glucose spikes and crashes, leaving you feeling tired, hungry, and craving more sugar. Over time, frequent spikes may contribute to:
Increased hunger & overeating
Higher risk of insulin resistance & diabetes
Fluctuations in energy & mood
On the other hand, low-GI foods provide:
Sustained energy & reduced cravings
Better glucose control & metabolic health
Improved satiety & weight management
4️⃣ How to Use GI for Better Glucose Control
📌 Pair high-GI foods with protein, fiber, and healthy fats
Example: Instead of eating white rice alone, pair it with chicken & vegetables to slow digestion.
📌 Choose whole, unprocessed foods
Swap white bread for whole-grain bread or sugary cereals for oats.
📌 Opt for low-GI snacks
Choose nuts, seeds, yogurt, or hummus with veggies over chips or pastries.
📌 Incorporate physical activity
A 10–20 minute walk after meals can help lower glucose spikes.
Final Thoughts
Understanding Glycaemic Index (GI) can help you make smarter food choices for better energy levels, improved metabolic health, and more stable glucose control.
Use your CGM with Vively to track your personal response to different foods and find what works best for your body!