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As a general guide: most processed foods, white starches, and sugary foods have a GI above 70. Most vegetables, legumes, and whole grains have a GI below 55.
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Understanding the Glycaemic Index
LOW
55
GI 55 and below. These foods release glucose slowly and steadily. They are the best choice for blood sugar management. Eat freely from this group.
MEDIUM
56-69
GI 56 to 69. Moderate glucose release. These can be eaten but should be paired with protein or fat to slow absorption. Best consumed earlier in the day, before 4pm.
HIGH
70+
GI 70 and above. Rapid glucose spike. Limit or avoid these during the 10-day reset. If consumed, pair with significant protein and fat and eat only in small portions.