Order of foods eaten
The glycemic index (GI) is a scale that measures the effect of a particular food on blood glucose levels. It is determined by how quickly a food is digested and absorbed, causing blood glucose levels to rise. Foods with a high GI score are rapidly digested and absorbed, causing a rapid and high increase in blood glucose levels. On the other hand, foods with a low GI score are slowly digested and absorbed, resulting in a slower and smaller increase in blood glucose levels.
Eating a low glycemic index food before a high glycemic index food can help regulate blood glucose levels. The low glycemic index food will delay the digestion of the high glycemic index food, slowing the rate at which glucose enters the bloodstream. This results in a slower and more gradual increase in blood glucose levels, reducing the risk of a sudden spike in blood glucose levels.
Glycemic index is not directly determined by a food's sugar content. So don’t fall for the low sugar value on a nutrition panel and think its good for your blood glucose. It might not be.
A food with a high sugar content may still have a low GI value if it also contains fiber, fat, and/or protein because these slow the rate of digestion and absorption of the meal. Conversely, a food with a low sugar content may have a high GI value if it is highly processed and quickly absorbed into the bloodstream.