【Medical Q&A】What is the glycemic index? How does it affect your blood sugar levels?

Planner: Chinese Medical Association

Reviewer: Jin Bo, Chief Physician, Fifth Medical Center, PLA General Hospital

The glycemic index (GI) is an effective indicator for measuring the blood sugar response of carbohydrates, indicating the ratio of the blood sugar-raising effect of a certain food to the blood sugar-raising effect of a standard food (usually glucose). In layman's terms, it refers to the extent of the blood sugar response caused by a certain food in the human body.

GI values ​​are divided into three levels: ① Low GI foods (GI < 55). They stay in the gastrointestinal tract for a long time, have a low absorption rate, release glucose slowly, and have a low peak value and a slow decline rate after glucose enters the blood. For example, celery, cucumber, brown rice and lentils are low GI foods. ② Medium GI foods (55 < GI < 70). The digestion speed and blood sugar rise rate of these foods are moderate. Whole wheat bread and oranges belong to this category. ③ High GI foods (GI > 70). These foods can be digested and absorbed quickly, causing blood sugar levels to rise rapidly and then fall rapidly. Common ones include white bread and sugar.

Knowing the GI value of food is particularly important for people with diabetes and those who want to control their weight. A reasonable combination of low, medium and high GI foods in the diet can help maintain blood sugar stability, reduce hunger, and is of great benefit to health management.