The glycemic index is a measure of how a given food affects blood-glucose levels, with each food being assigned a numbered rating. The lower the rating, the slower the absorption and digestion process, which provides a more gradual, healthier infusion of sugars into the bloodstream.

A high glycemic index rating means that blood-glucose levels are increased quickly, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat products high in sugar, you can experience rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease.

Complex carbohydrates tend to be absorbed more slowly, lessening the impact on blood-sugar levels. Sugars on the other hand raise the insulin level, which inhibits the release of growth hormones, which in turn depresses the immune system.

Below is a short Glycemic index foods list: