The glycemic index (GI) and glycemic load (GL) refer to measuring how certain foods might affect your blood sugar.

GI and GL were initially evolved to figure out which foods were best for individuals with diabetes, however, regardless of whether you’re diabetic, these tools are helpful for blood sugar monitoring and better eating routine preparation. We can recognize the two to comprehend carbs and how our bodies answer them more readily.

What is glycemic index?

The glycemic index measures how rapidly a carb-containing food is separated and retained in the bloodstream. The time it takes for a food to be consumed is estimated on a scale from 0 to 100.

For example,  glucose is a carbohydrate in its most perfect structure and is retained the quickest, so it’s given the highest value of 100.

High-GI foods cause a fast spike in blood glucose and a speedy insulin reaction. On the opposite end of the range, low-GI food varieties contain few carbohydrates and are processed more slowly. Pure fats, like olive and vegetable oils, and proteins (like animal meat) don’t contain carbs; they have GI values of 0 since they don’t influence blood sugar.

While the glycemic index can show us how rapidly a food is consumed, it doesn’t let us know how much your blood sugar increases.

As such, it’s just providing you with a negligible portion of the master plan — a quick rise in your glucose levels doesn’t guarantee they soar into an unhealthy range.

GI is categorized as follows:

• Low GI: 55 or less
• Medium GI: 56–69
• High GI: 70 or higher

To know how much food influences blood sugar levels, we use glycemic load.

What is glycemic load?

Glycemic load is equivalent to GI; however, it considers how much carbohydrates. As such, it’s GI, which calculates the size, or part, of the carbs you’re eating.

GL is determined by multiplying the GI value by the amount of carbs in a serving of food and then dividing that number by 100. So, as an equation:

GL = GI x grams of carbohydrate / 100

Foods can be categorized as low GL (0-10), moderate GL (11-19), or high GL (>20) [1].

How Glycemic Load and Glycemic Index Are Related

Numerous variables affect your blood sugar levels, such as insulin levels, the rate at which sugar enters your bloodstream, and the amount of sugar (glucose) in each serving of a meal.

GI provides information about the potential rise in blood sugar levels associated with specific foods, but it does not provide information about the actual blood sugar rise that may occur from eating those foods. Glycemic load enters the picture here. 

GL takes into account the subsequent factors to provide you with a more realistic image of how food affects your blood sugar levels:

• The food’s starches and sugar composition
• The method used to prepare your food
• Contents of fat, fiber, and carbohydrates
• portion size
• The rate at which food products are absorbed and digested

GL shows how food affects your blood sugar in real life. For instance, watermelon has a high glycemic index (80), but only a 5 glycemic load due to its low carbohydrate content per serving.

Glycemic index vs. glycemic load

Because glycemic load considers the number of carbohydrates in a portion, it is a more accurate indicator of a food’s effect on blood sugar and insulin response than the glycemic index alone. 

For instance, watermelon has a high GI value of 76, which could make you fear that it will produce a significant increase. But because watermelon is largely made up of water, a serving size of one cup of cubed fruit only contains 11 grams of carbohydrates. 

Put another way, it has a high GI due to its rapid absorption into the bloodstream and a low GL due to its low carbohydrate content. 

Simply, consuming low-GI or low-GL foods does not guarantee that blood sugar levels won’t rise. A larger rise may still occur, depending on how much you eat.

Factors Affecting GI and GL

Several factors influence GI and GL, including the food’s starch and sugar composition, preparation method, fat, fiber content, and portion size. Understanding these factors can help make better dietary choices.

Fruits and Their Glycemic Indices

Different fruits have varying effects on blood sugar levels. Here are some examples:

Low-GI Fruits:

• Berries (GI: 25-40): High in fiber and antioxidants, making them excellent for blood sugar control. Enjoy them fresh, in yogurt, or blended into smoothies.
• Cherries (GI: 22): Contain antioxidants that help regulate blood sugar. They are a great snack option.
• Apples (GI: 36): High in fiber, which slows sugar absorption. Perfect as a snack or in salads.

Medium-GI Fruits:

• Oranges (GI: 40-50): A good source of vitamin C and fiber. Great in fresh form or as part of a balanced meal.
• Grapes (GI: 49-59): Provide essential vitamins and minerals with a moderate impact on blood sugar. Enjoy in moderation.

High-GI Fruits:

• Watermelon (GI: 80): While it has a high GI, its low carbohydrate content per serving results in a low GL. It can be enjoyed in moderation.
• Pineapple (GI: 66): Contains beneficial vitamins and enzymes but can raise blood sugar quickly. Best enjoyed in smaller portions.

Glycemic Response and Diet

When a particular food is consumed, GL and GI calculate how much the blood glucose levels in the body rise. Meals with a low GL often have a low GI, however, meals with an intermediate or high GL might have GIs that range from extremely low to very high.

One important component of GL is GI. After consuming a food, blood sugar rises more slowly lowering its GI. Foods with more processed ingredients and higher carbs typically have a higher GI. Foods high in fat or fiber, however, have lower GIs.

GI does not provide a complete picture because it needs to take into consideration all of the variables that can affect your blood sugar. GL is a representation of the total amount and quality of carbohydrates consumed, as well as how they interact with the body. For this reason, many people believe that GL is a more trustworthy instrument than only the glycemic index.

Key takeaways

While glycemic load and glycemic index are helpful resources for meal planning and grocery shopping, a continuous glucose monitor (CGM) provides the data needed to sustain long-term behaviors. Real-time visualization of positive changes in your body and metabolic health will help you determine the best nutritional and lifestyle choices for your unique needs and blood sugar level.

• To fully understand your body’s distinct glycemic reaction to various meals and food kinds, use a CGM. 
• Replace processed carbohydrates with whole, unprocessed carbohydrates (such as quinoa, brown rice, barley, and whole-kernel bread) to aim for low-GI foods, and follow recommended serving amounts.
• To reduce your blood sugar increase, include fiber foods in your meals, such as whole grains, fruits, and non-starchy vegetables. 
• After a meal, combine a carbohydrate with protein and fat to reduce the glycemic reaction.
• Choose whole, minimally processed foods to avoid the metabolic effects of processed foods. 

Summary 

Glycemic load provides a more realistic representation of a food’s effect on blood glucose levels by accounting for all of the food’s ingredients, unlike the glycemic index, which only discusses how carbs may affect blood glucose levels. Planning a diet and controlling blood sugar levels can both benefit from these techniques.

For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.

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