Glycemic Index

Originally, carbohydrates were classified as “simple” or “complex” based on their effects on blood glucose (sugar) levels in the body. The glycaemic index (GI) replaced this concept by ranking carbohydrate-containing foods into three categories based on how slowly or quickly they are digested and affect glucose levels.

The digestive system breaks down carbohydrates in foods and drinks into simple sugars, primarily glucose. The pancreas secretes insulin, which helps move glucose from the blood to the cells. Once inside a cell, glucose is ‘burned’ along with oxygen to produce energy. The body converts excess glucose from food into glycogen, which is stored in muscle tissue and the liver, supplementing blood glucose levels as they drop between meals or during exercise.

The glycemic index assigns a value to foods based on how rapidly they raise blood glucose compared to pure glucose, which is set at 100. The ranges are: Low GI: 55 or less, Medium GI: 56-69, and High GI: 70-100.

The reason GI matters is that high-GI foods (e.g., white bread, potatoes) cause rapid spikes in blood sugar, followed by a drastic drop, which can lead to energy crashes. By contrast, lower-GI foods (e.g., legumes, oats, most fruits and vegetables) are digested and absorbed more slowly, gradually increasing blood sugar.

While Ayurveda does not explicitly use the glycemic index, its dietary principles evaluate the energetics of individual foods, spices, herbs and beverages and how they affect each persons unique constiuton which aligns with the belief and practices of selecting low-GI foods that nourish steadily and do not cause drastic spikes or drops in energy, and focus on low-GI foods because they provide gradual energy, and directly align with the concept of Sattva, bringing purity, clearness, groundedness, and balance to the body, mind, and spirit.

Below is a chart that breaks down foods in each of the categories of the Glycemic Index: