Glycemic Index

Glycemic index is a measure of the potential of the carbohydrate content of a food to raise blood glucose. This measurement is compared to a reference food, generally pure glucose.

Carbohydrate-containing foods can be classified as having a high (≥70), moderate (56-69) or low (≤55) glycemic index relative to pure glucose (GI = 100) [14].

Consuming a food with a high GI causes a sharp increase in postprandial blood glucose concentration that declines rapidly.

On the other hand, consuming a food with a low GI results in a lower blood glucose contration that declines more gradually.

Pictured on the right is a graphed approximation for blood glucose vs time, depending on high or low glycemic index.

From https://www.dessertjoy.com/glycemic-index.html

From https://fitnessfoodieweb.wordpress.com/2016/06/03/the-food-blood-sugar-connection/

This diagram compares the effects on blood sugar when combining proteins and carbohydrates or consuming them alone. It shows the importance of consuming balanced meals -- we tend to feel our best when our blood sugar is stable!

Insulin and glucagon are two important hormones that regulate blood glucose levels. When the level of sugar in your blood is high, insulin helps to move the sugar from your blood into your cells [15]. On the other hand, when blood glucose is low, glucagon signals for glucose, stored in the form of glycogen in the liver, to enter the blood stream. This process helps you maintain a balanced blood sugar. This is homeostasis in action!