The Glycemic index is used to determine how fast your food is converted to glucose which will have an effect on your blood sugar level. Higher clycemic indexes indicate the food is converted faster into glucose. Insulin is released from the pancreas to deliver the glucose to your body parts. The glucose not used immediately for energy is stored in the liver and muscle cells as glycogen. If the muscle cells are full the excess glucose will most likely be stored in the fat cells.

Thus try to eat food with a GI (Glycemic Index) level below 60 for fat loss and lean muscle gain. If your goal is mass gain then you will eat food with a higher GI level.

 

Low GI Level	Medium GI Level	High GI Level
All Bran flakes All pastas (not minute noodles) Basmati rice Brown rice with lentils Corn Health rusks High-Fibre Bran Homemade popcorn Long grain rice Low and Fat free milk Low and Fat free yoghurt Most vegetables Muesli not sweetened Oats Sugar free softdrinks like coke light Sweet potato Wholewheat Crackers Wholewheat Pronutro Wild rice	Beetroot and spinach Couscous Fruit Juice (depends on the fruit) Ice cream Instant Puddings Jam Muesli with fruit Muffins Normal Yoghurt Pancakes Pita bread Rye bread	All sweet breakfast cereal Cookies Crackerbreads Energy Sports Drinks Fruit Juice (depends on the fruit) Instant Oats Maize meal Potato Pumpkin Rice cakes Scones Sugar White rice