What is the Glycemic Index and Glycemic Load?
Glycemic who? Glycemic what? What do those terms even mean?
You'll notice that they both begin with glycemic. That's one tip that they have to do with sugars and carbs. They refer not only to how much sugar is in foods, but more importantly, how those foods affect your blood sugar level.
In general, diets that are high on the Glycemic Index (GI) and high in Glycemic Load (GL), tend to increase the risk of diabetes and heart disease.
Glycemic Index - how fast
The most common of the two terms is Glycemic Index (GI).
As the name suggests, it indexes (or compares) the effect that different foods have on your blood sugar level. Then each food is given a score from 0 (no effect on blood sugar) to 100 (big effect on blood sugar). Foods that cause a fast increase in blood sugar have a high GI. That is because the sugar in them is quickly processed by your digestive system and absorbed into your blood. They cause a “spike” in your blood sugar.
So, you can probably guess that pure glucose is given a GI rating of 100. On the other hand, chickpeas have a GI of 10.
Regarding GI: low is anything under 55; moderate is 56-69, and 70+ is considered a high GI food.
Remember, this is a measure of how fast a carbohydrate containing food is digested and raises your blood sugar. It's not a measure of the sugar content of the food.
How the carbohydrates in food affect your blood sugar level depend on other components of the food. Things like fiber and protein can slow the release of sugar into the bloodstream, and this can make even a high-sugar food, low on the GI scale.
So, lower GI foods are better at keeping your blood sugar levels stable because they don't increase your blood sugar level as fast.
Can you guess which food has a GI of higher than 100? (Think of something super-starchy) White potatoes! They have a GI of 111.
Glycemic Load - How Much
The glycemic load is different. Glycemic Load (GL) doesn’t take into account how quickly your blood sugar “spikes”, but it looks at how high that spike is. Basically, how much the food increases your blood sugar.
GL depends on two things. First, how much sugar is actually in the food. Second, how much of the food is typically eaten.
Low GL would be 0-10, moderate GL would be 10-20, and high GL would 20+.
Example of GL and GI
So, let’s compare average servings of bananas and oranges, a serving size of 120g:
Banana, average size: GI: 48, GL per serving: 11
Oranges, average GI 45, GL per serving 5
**Excerpt from: Harvard Health Publications, Glycemic index and glycemic load for 100+ foods
As you can see, the banana and orange have almost the same glycemic index.; this means they both raise your blood sugar in about the same amount of time.
But, the average banana raises the blood sugar twice as high (11) as the orange does (5). So, it contains more overall sugar than the same amount of orange.
Of course, this is all relative. A GL of 11 is not high at all. Please keep eating whole fruits.
What does this all mean for your health?
Certain people should be aware of the effects that foods have on their blood sugar. People who have diabetes or pre-diabetes conditions like insulin resistance need to be aware of the glycemic index and glycemic load of foods they are eating regularly.
The GI and GL are just two factors to consider when it comes to blood sugar. Some high GI foods are pretty good for you but if you want to reduce the impact on your blood sugar, have them with a high-fiber or high-protein food.
If you have blood sugar imbalances or diabetes, you should probably be aware of the GI and GL of your food. If you are at risk of diabetes or heart disease, you might try swapping out some higher GI/GL foods and replacing with lower GI/GL foods. Oh, and try this low GI recipe I have for you - Recipe (low GI): Mediterranean Salad
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Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.