Learn about the Glycemic Index

The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) level. A food with low GI will release glucose slowly and steadily which leads to a moderate rise in blood glucose, while a food with high GI may cause more rapid increase of our blood glucose level.

An awareness of foods’ Glycemic Index can help you control your blood sugar levels and by doing so, may help you prevent heart disease, improve cholesterol levels, prevent insulin resistance and type-2 diabetes, prevent certain cancers. and achieve or maintain a healthy weight according to the substantial amount of research findings.

Glydemic Index (GI) of some food

GI values can be interpreted naturally as percentages on an absolute scale and are commonly interpreted as follows


GI Range


Low GI

55 or less

Most fruits and vegetables, legumes/pulses/meat prawns ,chicken

Medium GI


Whole wheat products, wholemeal bread, carrots, peas, grapes

High GI

70 and above

White bread, white rice ,corn flakes, potatoes, Pizza sweets