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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
It is simply a measure of how fast carbs raise blood sugar, which is key for weight control.
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High GI foods cause rapid blood sugar spikes and crashes, leading to hunger and overeating.
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Low GI foods digest slowly, promoting steady energy and fullness.
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Choosing low to moderate GI foods supports weight management and reduces insulin spikes.
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Low-GI foods are legumes, whole grains, most fruits, and non-starchy vegetables.
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High-GI foods include white bread, sugary snacks, and some processed cereals.
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Combine carbs with protein, fat, or fiber to lower the meal’s overall GI effect.
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GI isn’t the only factor; total calories and nutrient quality matter for weight loss.
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People with diabetes especially benefit from monitoring GI for blood sugar control.
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Use GI as a guide to improve diet quality, not a strict rule. Opt for low GI carbs for sustained energy and better weight control.
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