Glycemic index measures how specific foods affect your blood sugar. Foods with a higher number have a greater impact on blood glucose levels than foods with a lower GI score.
The American Diabetes Association explains how certain foods and their cooking methods impact the tally:
- Foods with higher fiber and fat content have a lower GI score.
- Highly processed foods tend to have higher GI scores. For example, fruit juice usually has a higher GI score than the fruit itself. And mashed potato has a higher GI than a whole baked potato.
- Riper fruits tend to have a higher GI than less ripe fruits.
- Cooking tends to raise a GI score. For example, al dente pasta has a lower GI than pasta cooked longer.