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Understanding the Glycemic Index (GI): A Guide for Food Industry Consultants and Nutrition-Focused Manufacturers

By PMG Engineering ·

The Glycemic Index (GI) is a scientifically developed ranking system that classifies carbohydrate-containing foods based on how they affect blood sugar levels. Developed in the 1980s by Dr. David Jenkins, the GI uses pure glucose as a reference (GI value = 100) to measure the relative rise in blood glucose after food consumption.

Below are six of the best low-GI foods

1. Oats – 55

A staple in health food processing, oats are rich in beta-glucan—a beneficial fiber.

  • Rolled and steel-cut oats are preferred over quick oats due to lower GI values.
  • Used widely in ready-to-eat cereals and muesli blends.

2. Milk – 37 to 39

A low-GI dairy option, milk supports functional beverage formulation.

  • Skimmed milk: GI 37 | Full-fat milk: GI 39
  • Soy milk (varies between 17–44 GI) is an excellent plant-based alternative.

3. Carrots – 39

Rich in beta-carotene and antioxidants, carrots are great for health-focused food products.

  • Ideal for snacks, side dishes, or vegetable-based dips.

4. Kidney beans – 24

High in protein and fiber, kidney beans are perfect for vegetarian and vegan product lines.

  • Applications: canned meals, bean pastes, chilis.

5. Lentils – 32

A favorite in ethnic food consulting, lentils are essential for Indian dishes like Dal.

  • High in protein, fiber, phosphorus, and potassium.

Many factors influence a food’s GI score, including:

  • Processing level: More processed = higher GI
  • Ripeness: Riper fruits = higher GI
  • Cooking method: Intense heat = higher GI
  • Acidic dressings: e.g., lemon can lower GI
  • Starch type: Amylose (lower GI) vs. Amylopectin

Non-Carbohydrate Foods for Low-GI Diets

Foods that do not contain carbohydrates can be included freely in low-GI meal planning:

  • Meat, eggs, fish, seafood
  • Olive oil, butter, herbs, spices
  • Nuts and seeds

Conclusion

Whether you're a food processing consultant, a nutrition-focused food manufacturer, or part of a food business consultancy, leveraging the glycemic index can guide smarter product formulation, better consumer health outcomes, and enhanced product marketability.

Frequently asked
What exactly does the Glycemic Index measure, and where did the scale come from?
The Glycemic Index (GI) is a scientifically developed ranking system that classifies carbohydrate-containing foods according to how they affect blood sugar levels. It was developed in the 1980s by Dr. David Jenkins. The scale uses pure glucose as the reference point, assigned a GI value of 100, and measures the relative rise in blood glucose after a food is consumed.
Which processing and formulation factors actually change a food's GI value?
Several factors influence a food's GI score. Processing level matters most: the more processed a food, the higher its GI. Riper fruits carry a higher GI than less ripe ones, and intense heat during cooking raises GI. Acidic dressings such as lemon can lower GI. Starch type is also decisive, with amylose giving a lower GI than amylopectin.
We are developing a breakfast cereal range. Which oat format should we specify for a lower GI claim?
Oats have a GI of around 55 and are a staple in health food processing, being rich in beta-glucan, a beneficial fiber. For lower GI values, rolled and steel-cut oats are preferred over quick oats. Both formats are used widely in ready-to-eat cereals and muesli blends, making them suitable for nutrition-focused breakfast product lines.
Are dairy and plant-based beverages suitable for low-GI functional drink formulations?
Yes. Milk is a low-GI dairy option that supports functional beverage formulation, with skimmed milk at GI 37 and full-fat milk at GI 39. Soy milk is an excellent plant-based alternative, though its GI varies between 17 and 44 depending on the product, so formulators should verify values for the specific base used.
Which pulses give us the lowest GI for vegetarian and vegan product lines?
Kidney beans have a GI of 24 and are high in protein and fiber, suiting vegetarian and vegan lines in applications such as canned meals, bean pastes and chilis. Lentils have a GI of 32 and are high in protein, fiber, phosphorus and potassium, and are essential to Indian dishes like Dal, making them a favorite in ethnic food consulting.
Do non-carbohydrate ingredients need to be limited in a low-GI meal plan or product concept?
Foods that do not contain carbohydrates can be included freely in low-GI meal planning. These include meat, eggs, fish and seafood, olive oil, butter, herbs and spices, and nuts and seeds. Because the Glycemic Index ranks only carbohydrate-containing foods, these ingredients are not GI-limited and can support balanced low-GI product concepts.
CITE THIS

PMG Engineering. (2021). Understanding the Glycemic Index (GI): A Guide for Food Industry Consultants and Nutrition-Focused Manufacturers. PMG Engineering. https://pmg.engineering/Article/116/understanding-the-glycemic-index-gi-a-guide-for-food-industry-consultants-and-nutrition-focused-manufacturers/

https://pmg.engineering/Article/116/understanding-the-glycemic-index-gi-a-guide-for-food-industry-consultants-and-nutrition-focused-manufacturers/