Glycemic index (GI) has become a popular term; it is more meaningful than the label simple carbohydrate. GI refers to the rise in your blood sugar after you ingest a spe- ciﬁc food. This numerical value is compared to the GI of glucose at a value of 100. It is recommended that people with obesity, diabetes, and insulin resistance eat foods that have lower glycemic values. For example, a Coca-Cola soft drink has a glycemic index of 63, whereas as a serving of kidney beans has a value of 23.
A GI of 70 or more is considered high. A GI of 56 to 69 is considered medium. A GI of less than 55 is considered low.