The glycemic index (GI) refers to a ranking system of carbohydrates and the rate at which they enter the bloodstream. It is on a scale of 0-100.
Foods with a higher GI enter the bloodstream faster, causing a spike in blood sugar levels. Therefore, one should avoid foods with a high GI, such as white breads and pastas, white potatoes, and sugary foods.
A lower GI allows energy from carbohydrates to be used over time and have proven health benefits. For weight control, foods with lower GI can control appetite and delay hunger. There is also a lot of research that supports lower GI diets with the management and prevention of diseases such as Type 2 Diabetes and coronary heart disease. Foods with a lower GI include whole wheat breads and pastas, dried beans, and certain fruits and vegetables, etc.
