The glycemic index (GI) ranks foods by how fast they raise your blood glucose, on a scale of 0 to 100 using pure glucose as the reference (GI 100). It sounds useful, and it is, but only when you understand it in context.
Low, medium and high GI: reference chart
| Category | GI | Examples |
|---|---|---|
| Low (<55) | Slow rise | Legumes, oats, apple, carrot, yoghurt, most vegetables |
| Medium (56-69) | Moderate rise | Brown rice, ripe banana, wholemeal bread, honey |
| High (>70) | Fast rise | White bread, potato, white rice, sugar, corn flakes |
What really flattens your spikes
- Combine the carb with protein and/or fat (rice with chicken and oil, not rice alone)
- Add fibre: vegetables, legumes, whole fruit
- Eat the vegetables and protein first, the carb last
- Avoid liquid carbs (juices, soft drinks): they rise fast and do not fill you
- A 10-15 minute walk after eating reduces the glucose spike
Renzy scores every meal with a health score that values exactly this: fibre, protein and minimally processed foods. So you build plates that fill you and do not spike glucose, without GI charts.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
Is it worth obsessing over?
For most healthy people, no. If you eat minimally processed foods, enough protein and fibre, and control your calories, your glycemic response will already be good without looking at charts. The GI is a useful tool mainly for diabetics and prediabetics; for the rest, it is a detail, not the foundation.
Instead of memorising indexes, photograph your plates with Renzy: the AI estimates the macros and gives you a score that rewards balanced meals, which are exactly the ones that keep your glucose stable.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
