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When you eat a food, your blood sugar level rises. The food that raises blood sugar the highest is pure table sugar. So Glycemic Index is a ratio of how high that food raises blood sugar in comparison to how high table sugar raises blood sugar levels. Foods whose carbohydrates break down slowly release glucose into the bloodstream slowly, so blood sugar levels do not rise high and therefore these foods have low glycemic index scores. Those that break down quickly cause a high rise in blood sugar and have a high glycemic index. Most beans, whole grains and non-starchy vegetables have low glycemic index; while sugars, refined grains made from flour, fruits and root vegetables have a high glycemic index.
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