The glycemic index (GI) is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels
- Without GI: non-starchy vegetables, eggs, dairy, meat and fish
- Low GI - from 1 to 55: raw carrots, nuts, milk, yogurt, green vegetables, legumes ( legumes are rich in soluble fiber - also in oats - which decrease the intestinal absorption of glucose) ... and wholemeal bread
- Medium GI - from 56 to 69: commercial wholemeal bread, non-whole breakfast cereals, brown rice, sweet corn and fruit
- High GI - equal or more than 70: bread, cooked carrot, honey, mashed potatoes and white rice