Not all carbohydrates are digested and absorbed the same way. The glycemic index (GI) is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate.
Carbohydrates that break down quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Ideal for activities with a short break between play ie. in between games of tennis, or in a quarter time huddle for football.
Carbohydrates that break down slowly, releasing glucose into the bloodstream, have low glycemic indexes. Low GI leads to a slower rise in blood glucose levels after meals and can prolong performance in endurance activities.
Below, is an example of foods rated as high, moderate and low in terms of their glycemic index.
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