The glycemic index tells you how carbohydrates in food affect insulin secretion. The higher the GI, the more of this hormone enters the bloodstream, which increases the likelihood of weight gain. If you care about your body - choose products with a low glycemic index.
Completely absorbed intestinal glucose with an GI of 100 is used as a reference for calculating the glycemic index.
How does the glycemic index calculator work?
To obtain information about the glycemic index of a specific product, first select its category (e.g. fruit) and then a specific name (e.g. pineapple). In this way, you will get information both about the specific glycemic index is, and to specify whether a given index is low, medium or high.
High and low glycemic index
The lower the glycemic index of the product, the better, because in this case the carbohydrates absorbed during digestion do not cause spikes in insulin secretion or they are small. This is different in the case of products with a high glycemic index, after consumption of which the blood sugar level (i.e. glycemia) rises sharply, but then it drops just as quickly.
Therefore, products with a high glycemic index are often consumed by athletes before training in order to replenish their energy reserves as efficiently as possible. They also reach for them after physical activity to stimulate the body to replenish glycogen stores. On the other hand, products with a low glycemic index are recommended for people who are slimming, because the sugar they supply stays in the blood longer, ensuring a feeling of fullness.
Food products are divided into 3 groups, taking into account their glycemic index:
| Value | Glycemic index |
| ≥55 | low glycemic index |
| 56-69 | average glycemic index |
| ≤70 and above | high glycemic index |
Glycemic index - examples of products:
- low glycemic index: zucchini, cucumber, onion, olives, leek, eggplant, cherries, soybeans, nuts and almonds, dark chocolate;
- medium glycemic index: canned peaches, mustard, ketchup, sushi, soft-cooked spaghetti;
- high glycemic index: breadwheat, sugar, popcorn, beer, chips.