Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

by Michael Matthews

The glycemic index (GI) is a numeric system that ranks how quickly the body converts various foods into glucose. Foods are ranked on a scale of 0 to 100 depending on how they affect blood sugar levels once eaten. A GI rating of 55 and under is considered low on the index, while a rating of 56 to 69 is medium, and a rating of 70 or above is high. Simple carbohydrates are converted into glucose quickly and thus have high GI ratings. For example, sucrose’s rating is 65, white bread’s is 71, white rice’s is 89, and white potato’s is 82. Complex carbohydrates are converted into glucose more slowly and thus have lower GI ratings. For example, apples’ rating is 39, black beans’ is 30, peanuts’ is 7, and whole-grain pasta’s is 42.