Glycemic Index

The glycemic index (GI) ranks carbohydrates by how quickly they raise blood sugar. Foods with a high GI are digested rapidly, causing sharp spikes and crashes. Low-GI foods release energy more slowly and keep you satisfied longer.

Why It Matters

Choosing lower-GI carbs can help control hunger and steady your energy levels—both helpful when eating in a calorie deficit.

Examples

• Low GI: oats, beans, berries, most vegetables
• High GI: white bread, sugary cereals, potatoes

Balance is key. You don't have to avoid high-GI foods completely, but pairing them with protein or fat slows absorption and keeps blood sugar steadier.