In episode 19, Casie and Ali discuss the glycemic index. Here is a summary of some things in the episode.

• The glycemic index (or GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating. 
• Foods with a high GI are those which are rapidly digested, absorbed and metabolized and result in marked fluctuations in blood sugar (glucose) levels. 
• Low GI carbohydrates – the ones that produce smaller fluctuations in your blood glucose and insulin levels – is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease. It is also one of the keys to maintaining weight loss. Here is the evidence.
• Scale 0-100 High 80-90 lower than 50 low glycemic 
• Higher GI = risk of chronic disease risk 40% more likely to get diabetes or cardiovascular disease
• High fiber + low GI  = strong relationship to reducing chronic disease
• Low GI does not = high fiber