The Glycemic Index (GI) is a guide that shows just how quickly a particular food can increase one’s sugar level. A food is given a number, ranging from 0-100 (slowest to fastest) that determines just how quickly that particular food is absorbed. The main reason for knowing about and understanding the GI is so that you can not only have the knowledge to choose a food that will give you the energy you require at any particular time, but you can also understand exactly what is happening to your body as you eat a particular food. Complex carbohydrates usually have a lower number than simple carbohydrates, with fruit being an exception. Normally, carbohydrates that have a high GI will break down quickly, meaning they are quickly absorbed into the body, which quickly increases your blood sugar level, providing instant energy. LOW GI = 55 and under MEDIUM GI = 56 – 69 HIGH GI = 70 and over Some examples of foods with a Low GI. • Apple=38 • Banana=55 • Brown Rice=55 • Peas-48 • Whole Grain Bread=40 • Cheese Pizza=38 • Special K Cereal=54 • Cranberry Juice=52 • Chocolate Milk=34 Some examples of foods with a Medium GI. • Bran Muffin=65 • Cantaloupe=65 • Apricot=57 • Vanilla Ice Cream=61 • Couscous=65 Some examples of foods with a High GI. • Cheerios=74 • Pretzels=83 • French Fries=75 • Coca-Cola=77 • Rice Cakes=82 Now that you know about how the Glycemic Index and the ways in which the GI value can affect you, you can begin to choose foods from each of the three categories that you like, making a note of their GI number. You are thus equipping yourself with the knowledge of how a particular food will affect your energy level. Lastly, keep in mind that large increases and constant fluctuations in blood sugar levels is not good for the body.