The Glycemic Index (GI) is a ranking of carbohydrates according to how they affect blood glucose levels after two hours of consuming that food. Carbohydrates with GI values less than 55 are low and in general healthier, such as most of the vegetables, some low sugary fruits, beans, and whole grains. Studies have found people who were fed the same calories gained more weight and fatty tissues with a high GI diet compared to a low GI diet. A low-glycemic diet can help you control weight by minimizing spikes in your blood sugar and insulin levels. This is particularly important if you have type 2 diabetes or at risk of developing it. Low-glycemic diets have also been linked to reduced risks for cancer, heart disease, and hormone imbalance.
Glycemic Index changes based on how the carbohydrate is prepared. Fat, acid, fiber lower GI. Longer cooking time increases GI. The GI of fruits like bananas goes up as they ripen. Your age, races, how active you are, how fast you digest foods, and the order you eat foods affect how your body reacts to the carbohydrate and the impact on your blood sugar. For example, your blood sugar rises higher when you eat rice first, vegetable after, and chicken at the end vs eating vegetable first, chicken after, and rice at the end. The prevalence of type 2 diabetes is high among the Asian population even with a low body mass index due to their diets are high in carbohydrates and low in protein intake.