The glycemic index ranks food on a scale of 0 to 100 based on how quickly they raise blood sugar levels. Foods that raise blood sugar quickly have a higher number, whereas foods that take longer to affect blood sugar levels have a lower number. Here are the three measurement categories:
GI of 55 or less = low
GI of 56 to 69 = medium
GI of 70 or more = high
Choose foods that are low- to medium-glycemic to keep your blood sugar stable.