Editing Glycemic index (section)

==Grouping==
GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:

{| class="wikitable"
|-
!Group
!GI range<ref name="the-gi-diet.org">{{cite web |url=http://www.the-gi-diet.org/glycemicindexchart/ |title=Glycemic Index Traffic Light Food Chart |publisher=The GI Diet |access-date=2018-08-14 |archive-date=2007-06-10 |archive-url=https://web.archive.org/web/20070610180443/http://www.the-gi-diet.org/glycemicindexchart/ |url-status=live }}</ref>
!Examples<ref name="the-gi-diet.org"/>
|-
|Low
|55 or less
|[[fructose]]; [[Pulse (legume)|pulses]] ([[black turtle bean|black]], [[pinto beans|pinto]], [[kidney bean|kidney]], [[lentil]], [[peanut]], [[chickpea]]); small [[seed]]s ([[sunflower seed|sunflower]], [[flax seed|flax]], [[pumpkin seed|pumpkin]], [[poppy seed|poppy]], [[sesame seed|sesame]], [[hemp seed|hemp]]); [[walnut]]s, [[cashew]]s, most whole intact [[Food grain|grains]] ([[durum]]/[[spelt]]/[[Khorasan wheat|kamut]] wheat, [[millet]], [[oat]], [[rye]], [[rice]], [[barley]]); most [[vegetables]], most sweet [[List of culinary fruits|fruits]] (peaches, strawberries, mangos); [[tagatose]]; [[Edible mushroom|mushrooms]]; [[Chili pepper|chilis]], unpeeled [[sweet potato]]
|-
|Medium
|56–69
|[[white sugar]] or [[sucrose]], not intact [[whole wheat]] or [[enriched flour|enriched wheat]], [[pita bread]], [[basmati rice]], unpeeled white/yellow [[potato]], [[grape juice]], [[raisin]]s, [[prune]]s, [[pumpernickel bread]], [[cranberry juice]],<ref>{{cite web |url=http://www.angelikachristie.com/glycemic-index/ |title=What is a Glycemic Index? |publisher=Angelika Christie |date=2009-09-21 |access-date=2014-01-20 |archive-url=https://web.archive.org/web/20160303235852/http://www.angelikachristie.com/glycemic-index/ |archive-date=2016-03-03 |url-status=dead }}</ref> regular [[ice cream]], [[banana]], peeled [[sweet potato]]<ref name=Tab2002/>
|-
|High
|70 and above
|[[glucose]] (dextrose, grape sugar), [[high fructose corn syrup]], [[white bread]] (only from wheat [[endosperm]]), most [[white rice]] (only from rice endosperm), [[corn flakes]], [[Food extrusion|extruded]] [[breakfast cereals]], [[maltose]], [[maltodextrins]], peeled white/yellow [[potato]] (83).
|}

A low-GI food will cause blood glucose levels to increase more slowly and steadily, which leads to lower postprandial (after meal) blood glucose readings. A high-GI food causes a more rapid rise in blood glucose level and is suitable for energy recovery after exercise or for a person experiencing [[hypoglycemia]].{{cn|date=January 2025}}

The glycemic effect of foods depends on various factors, such as the type of [[starch]] ([[amylose]] versus [[amylopectin]]), physical entrapment of the starch molecules within the food, fat and protein content of the food and organic acids or their salts in the meal.<ref name="KirpitchMaryniuk2011">{{cite journal|last1=Kirpitch|first1=A. R.|last2=Maryniuk|first2=M. D.|title=The 3 R's of Glycemic Index: Recommendations, Research, and the Real World|journal=Clinical Diabetes|volume=29|issue=4|year=2011|pages=155–59|issn=0891-8929|doi=10.2337/diaclin.29.4.155|url=http://clinical.diabetesjournals.org/content/29/4/155.full|doi-access=free|access-date=2015-12-14|archive-date=2015-12-22|archive-url=https://web.archive.org/web/20151222100556/http://clinical.diabetesjournals.org/content/29/4/155.full|url-status=live|url-access=subscription}}</ref> The presence of fat or soluble dietary fiber can slow the gastric emptying rate, thus lowering the GI. In general, coarse, grainy breads with higher amounts of fiber have a lower GI value than white breads.<ref name="nord2005:589">{{cite book |title=Glycemic Index: From Research to Nutrition Recommendations? |publisher=Nordic Council of Ministers |location=Copenhagen |year=2005 |isbn=978-92-893-1256-1 |url=http://www.norden.org/en/publications/publikationer/2005-589 |id=TemaNord2005:589 |access-date=2012-08-01 |archive-url=https://web.archive.org/web/20131227112656/http://www.norden.org/en/publications/publikationer/2005-589 |archive-date=2013-12-27 |url-status=dead }}</ref><ref>{{cite journal |vauthors=Atkinson FS, Foster-Powell K, Brand-Miller JC |title=International tables of glycemic index and glycemic load values: 2008 |journal=Diabetes Care |volume=31 |issue=12 |pages=2281–83 |date=December 2008 |pmid=18835944 |pmc=2584181 |doi=10.2337/dc08-1239 }}</ref>

Many modern diets rely on the glycemic index, including the [[South Beach Diet]], Transitions by Market America and [[Nutrisystems Diet|NutriSystem Nourish Diet]].<ref>{{cite web|url=http://www.nutrisystem.com/nourishprogram/gichart.cfm |title=Nutrisystem |date=2008-03-06 |access-date=2012-08-01 |url-status=dead |archive-url=https://web.archive.org/web/20080506203813/http://www.nutrisystem.com/nourishprogram/gichart.cfm |archive-date=May 6, 2008 }}</ref> However, others have pointed out that foods generally considered to be unhealthy can have a low glycemic index, for instance, chocolate cake (GI 38), ice cream (37), or pure fructose (19), whereas foods like potatoes and rice have GIs around 100 but are commonly eaten in some countries with low rates of diabetes.<ref name=Tab2002>{{cite journal |vauthors=Foster-Powell K, Holt SH, Brand-Miller JC |title=International table of glycemic index and glycemic load values: 2002 |journal=Am. J. Clin. Nutr. |volume=76 |issue=1 |pages=5–56 |date=July 2002 |pmid=12081815 |doi=10.1093/ajcn/76.1.5 |doi-access=free }}</ref>