Glycemic Index & Glycemic Load

 The Glycemic Index (GI) and Glycemic Load (GL) are tools used to understand how carbohydrates in food affect blood sugar levels. They can be helpful for managing energy levels, blood sugar, and overall health.

Glycemic Index (GI)

The Glycemic Index ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise blood sugar levels.

  • Low GI (55 or less) – Slower digestion, gradual rise in blood sugar

  • Medium GI (56–69) – Moderate rise in blood sugar

  • High GI (70 or more) – Rapid spike in blood sugar

The GI does not consider portion size, which is where Glycemic Load comes in.

Glycemic Load (GL)

The Glycemic Load considers both GI and portion size, giving a more accurate picture of a food's impact on blood sugar.

  • GL = (GI × Carbohydrate grams per serving) ÷ 100

  • Low GL (0–10) – Minimal effect on blood sugar.

  • Medium GL (11–19) – Moderate effect.

  • High GL (20 or more) – Large blood sugar spike.

How to Use GI and GL

  • Prefer low-GI and low-GL foods for steady energy and better blood sugar control.

  • Combine high-GI foods with protein, fiber, or healthy fats to slow sugar absorption.

  • Whole, unprocessed foods typically have a lower GI than refined foods.

  • Use GL for a more practical approach—some high-GI foods (like watermelon) have a low GL due to their low carb content per serving.


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