lowGI

LowGI refers to foods that produce a slower, smaller rise in blood glucose after meals. The glycemic index assigns carbohydrates a value on a 0–100 scale, with foods classed as low GI (55 or less), medium GI (56–69), or high GI (70 or more). GI is measured by giving a portion containing 50 grams of available carbohydrate and tracking the resulting blood glucose response over about two hours, relative to a reference food such as pure glucose or white bread.

Several factors influence GI, including the type of carbohydrate, fiber and fat content, starch structure, processing and particle size, cooking method, ripeness, and whether the food is eaten with other nutrients. Individual responses vary due to physiology and gut microbiota, among other factors.

Applications and evidence: Low-GI diets are sometimes recommended to improve glycemic control in type 2 diabetes and may aid weight management. Research shows modest improvements in long-term glycemic markers for some individuals, but results are inconsistent, and low GI is not a guaranteed approach for everyone.

Common examples: low GI foods include most non-starchy vegetables, legumes (lentils, chickpeas, beans), whole grains like barley, oats, and quinoa, many fruits (apple, berries), and dairy products. High GI foods include white bread, many breakfast cereals, white rice, potatoes prepared in certain ways, and sugary beverages.

Limitations: GI does not account for portion size; glycemic load (GL) incorporates carbohydrate amount. GI values vary by brand, preparation, and ripeness; rely on GI as part of an overall dietary pattern that emphasizes nutrient-dense, minimally processed foods.