The glycemic index shows how different types of food affect your blood sugar. Food with a high GI can give a strong rise in your blood sugar and thereby a high insulin level. When your insulin level is high you have difficulty burning off fat. You can among other things check your blood sugar by eating a lot of food, which has a low GI. This will simultaneously check your appetite and optimize your burning of fat.

For active athletes such as bike riders, food with a low GI is best in building up reserves before tough and long training or competition. Food with a high GI combined with a protein supplement is best at refilling the muscles carbohydrate reserves, which benefits in a quicker recovery in the hours following training and competition.

Food reference - glucose (sugar) = 100.