In my previous article, we talked about carbs and their role in managing diabetes. Now, let’s take it a step further and explore two powerful tools—glycemic index (GI) and glycemic load (GL).
If you’ve been managing your blood sugar, you’ve probably heard about the glycemic index (GI) and glycemic load (GL). These two tools are like your best friends when it comes to making smart food choices. But what are they, and why do they matter? Let me break it down.
The glycemic index (GI) measures how quickly a food raises your blood sugar levels. Think of it as a speedometer for carbs. Foods are ranked from 0 to 100: the higher the number, the faster your blood sugar spikes. For example, white bread has a high GI because it’s digested super fast, while lentils have a low GI because they’re digested slowly.
But here’s the thing: GI alone doesn’t give the full picture. That’s where glycemic load (GL) comes in. GL factors in both the GI and the portion size of the food, making it much more practical. For instance, watermelon has a high GI, but its GL is low because a typical serving doesn’t have much carbohydrate. GL is like the big picture—it tells you not just how fast, but also how much a food will impact your blood sugar.
How to Know the GI and GL of Foods
Look It Up: You can find GI and GL charts online or in apps that are super easy to use. They categorize foods into low (GI ≤ 55), medium (GI 56-69), and high (GI ≥ 70).
Check Labels: Some food packaging includes the GI rating. Not common everywhere, but it’s worth checking.
Portion Awareness: Remember, GL takes into account how much you’re eating. A small portion of high-GI food might have a low GL, so don’t panic if a food ranks high—just watch your serving size.
Tips for Managing Blood Sugar with GI and GL
Choose Low-GI Foods: Go for whole grains like quinoa, oats, and brown rice. Add more legumes (like lentils and chickpeas), non-starchy veggies, and most fruits.
Combine Smartly: Pair carbs with protein or healthy fats. For example, pair whole-grain toast with avocado or nuts to slow digestion and keep blood sugar stable.
Avoid High-GI Junk: Foods like soda, candy, and white bread spike your blood sugar and leave you hungry soon after.
Watch the Cooking: Cooking methods can affect GI. For example, overcooked pasta has a higher GI than al dente pasta.
A Quick Example
Let’s compare two breakfasts:
White toast with jam: High GI and GL—it’ll spike your blood sugar and leave you hungry soon.
Oatmeal with almond butter and berries: Low GI and GL—it digests slowly, keeping you full and steady for hours.
Understanding GI and GL doesn’t have to be complicated. It’s about using these tools to make mindful choices and balance your meals. With a little practice, you’ll find it’s not about restriction—it’s about making carbs work for you, not against you.
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