the.com/glycemic index
the food world's snitch: ranks carbs by how fast they turn into a sugar rush.
means a 0-100 scale showing how quickly a carbohydrate raises blood glucose compared to pure sugar or white bread.
from invented in 1981 by dr. david jenkins at the university of toronto, trying to figure out which foods were actually safe for diabetics, since calorie counts alone ignored how fast sugar hit the bloodstream.
pure glucosescores 100, the benchmark itself
watermelon surprisehigh gi despite tasting barely sweet
ripeness mattersa green banana and brown banana differ hugely
cooking changes ital dente pasta beats mushy pasta
for instance
white bread — gi around 75, the classic high benchmark food
lentils — gi near 30, a diabetic diet staple
instant mashed potato — gi around 87, spikes faster than table sugar
whole rye bread — gi near 50, scandinavian diets lean on it