Myths and Facts About Glycaemic Index

Introduction

Understanding the Glycaemic Index (GI) can be confusing, especially with so much conflicting information available. Many people believe certain myths about GI that may affect their dietary choices and overall health. This article will clarify common misconceptions and provide facts to help you make informed decisions about your diet.

What is the Glycaemic Index (GI)?

The Glycaemic Index (GI) is a scale that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels after eating. Foods are scored from 0 to 100:

Low GI (55 or less): Slow digestion, gradual rise in blood sugar (e.g., lentils, oats, most fruits).

Medium GI (56-69): Moderate impact on blood sugar (e.g., whole wheat bread, brown rice).

High GI (70 or above): Rapid spike in blood sugar (e.g., white bread, sugary drinks).

GI is especially important for people with diabetes, prediabetes, or insulin resistance, but it can also help anyone maintain stable energy levels and reduce the risk of chronic diseases.

Health topic carousel:

Doctor's speciality: Nutrition

Text: Consult a Nutritionist for the best advice

Common Myths and Facts About Glycaemic Index

Understanding the truth behind the Glycaemic Index can help you make smarter dietary choices and better manage your blood sugar levels.

Myth 1: All High-GI Foods Are Unhealthy

Fact: Not all high-GI foods are bad. Some nutritious foods, like watermelon (GI 72) or pumpkin (GI 75), have a high GI but are packed with vitamins, fibre, and antioxidants. The Glycaemic Load (GL), which considers portion size, is a better measure for real-life eating.

Myth 2: Low-GI Foods Can Be Eaten in Unlimited Amounts

Fact: Even low-GI foods can raise blood sugar if eaten in large quantities. Portion control matters; overeating healthy foods like brown rice or sweet potatoes can still impact blood sugar.

Myth 3: Only Diabetics Need to Care About GI

Fact: While GI is crucial for diabetics, it benefits everyone. A low-GI diet can:

Improve energy levels

Reduce cravings

Lower the risk of obesity and heart disease

Myth 4: All Sugars Have a High GI

Fact: Not all sugars spike blood sugar quickly. For example:

Fructose (GI 19) has a low GI but should still be consumed in moderation.

Glucose (GI 100) has a high GI.

Natural sugars in fruits (with fibre) have a lower impact than refined sugars.

Myth 5: GI Is the Only Factor That Matters in a Healthy Diet

Fact: GI is just one aspect of nutrition. Other factors like:

Fibre content (slows digestion)

Protein and healthy fats (help stabilize blood sugar)

Processing and cooking methods (affect GI)

A balanced diet is more important than focusing only on GI.

Myth 6: Low-GI Foods Are Always Better for Weight Loss

Fact: While low-GI foods can help with satiety, total calorie intake matters more for weight loss. Some high-GI foods (like potatoes) can still be part of a healthy diet when eaten in moderation.

Myth 7: GI Values Are Fixed for All People

Fact: GI can vary based on:

Ripeness (riper fruits have higher GI)

Cooking method (mashed potatoes have a higher GI than boiled)

Combination with other foods (eating protein or fat lowers the overall GI of a meal)

How to Use GI for Better Health

Learning how to apply the Glycaemic Index in your daily diet can help improve energy levels, support weight management, and maintain stable blood sugar.

1. Choose Whole, Unprocessed Foods – Opt for whole grains, legumes, and fresh fruits over refined carbs.

2. Pair High-GI Foods with Protein/Fibre – Eating bread with peanut butter or rice with vegetables reduces blood sugar spikes.

3. Monitor Portions – Even healthy carbs should be eaten in moderation.

4. Check Glycaemic Load (GL) – GL = (GI × grams of carbs per serving) ÷ 100. A GL under 10 is low, 11-19 medium, and 20+ high.

When to Consult a Doctor

If you have diabetes, insulin resistance, or metabolic concerns, understanding GI can help manage blood sugar. For personalized advice, consider booking a consultation with a nutritionist or endocrinologist through Apollo 24|7.

Final Thoughts

The Glycaemic Index is a useful tool, but it’s not the only factor in a healthy diet. By debunking common myths, you can make smarter food choices that support stable energy, weight management, and long-term health.

Health topic carousel:

Doctor's speciality: Nutrition

Text: Consult a Nutritionist for the best advice