Glycemic Index: what you need to know

What is Glycemic index (GI)?

The glycemic index is the guide to how quickly carbohydrate foods are broken down and affect our blood glucose levels.

High GI foods cause blood glucose to rise rapidly after eating while low GI foods are broken down slowly and cause a more gradual rise in the blood sugar level.

What is the importance of glycemic index?

Because low GI foods cause a more gradual rise in blood sugar levels, they keep you fuller for longer and help to control your blood sugar levels. 

High GI foods, on the other hand, cause a rapid rise and drop of blood sugar levels and can make it more difficult to control blood glucose levels.

So when choosing carbohydrates as part of your diet, choosing a moderate quantity of low GI carbohydrate is more beneficial than a high GI carbohydrate.

Table of Glycemic Index

Food typesLow GIMedium GIHigh GI
BreadsMulti-grain bread
Whole wheat
Pitta bread
Croissant
White bread
Whole grain bread
Snacks & BiscuitsWalnut
Groundnut
Cashew nuts
Coconut
Chocolate
Rich tea
Digestive biscuit
Shortbread
Popcorn
Honey
Donut
Tapioca
FruitsApple
Orange
Banana
Mango
Pear
Grapes
Grapefruit
Banana
Pineapple
Pawpaw
Watermelon
CerealsOat
WeetabixCornflakes
Cheerios
Rice/PastaSpaghetti
Macaroni
Brown rice
Basmati rice
CornmealWhite rice
Easy cook rice

Nigerian Staple foods Amala
Massa
Akara
Moin moin
Maize flour
Plantain
Soya beans
Pounded yam
Sweet potato
Millet pap
Eba
Fufu
Agidi
Tuwo Shinkafa
Semo vita
Boiled Yam
Maize pap
Boiled potato