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the GI (glycemic index) is a ranking of carbohydrate-based foods on a scale from 0-100 according to how they raise blood sugar levels after eating.

the GI of a food is typically considered in the following ranges:

~ LOW: 1 - 55

~ MEDIUM: 56 - 69

~ HIGH: 70+

check out some of the following factors that play in the GI of a food. please note that there are limitations using the GI to score that i have not mentioned here.

type of sugar:

GLUCOSE has a value of 100.

SUCROSE has a value of 65.

FRUCTOSE has a value of 19.

starch structure:

AMYLOSE and AMYLOPECTIN are molecules that make up starch. foods high in amylose, are more difficult to digest and therefore, have a lower GI.


processed foods, in general, have a higher GI value than whole foods.


the longer the food is cooked, the higher the GI.

ie. pasta.


the complex carbs in fruit break down into simple carbs as the fruit ripens.

ie. an unripe banana has a GI value of 30 - but an overripe banana has a GI value of 48.

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