Understanding Glycemic Index
GI vs. GL
Glycemic Index (GI) measures how quickly a food raises blood sugar on a scale of 0-100. Glycemic Load (GL) accounts for serving size, giving a more realistic picture of blood sugar impact.
Why It Matters
Low-GI diets can help manage diabetes, reduce heart disease risk, maintain healthy weight, and provide sustained energy. High-GI foods cause rapid spikes and crashes.
GI Categories
Frequently Asked Questions
What is a good glycemic index to aim for?
Aim for foods with a GI of 55 or below for most meals. These "low-GI" foods cause a gradual rise in blood sugar. Medium-GI foods (56-69) can be eaten in moderation, while high-GI foods (70+) should be limited or paired with protein and fat to reduce their impact.
How can I lower the GI of a meal?
Combine high-GI foods with protein, healthy fats, or fiber. For example, have bread with eggs, or pasta with olive oil and vegetables. Cook pasta al dente, choose whole grains, and add acidic ingredients like lemon or vinegar which can lower GI.
Is glycemic load more important than glycemic index?
Glycemic load (GL) is often more useful because it considers portion size. Watermelon has a high GI (76) but low GL (8) because it's mostly water. Use both: GI to compare similar foods, GL to understand actual blood sugar impact of typical servings.
Do low-GI foods help with weight loss?
Low-GI foods can support weight management by keeping you fuller longer and preventing energy crashes that lead to overeating. They provide sustained energy without the spike-and-crash cycle. However, calories still matter - focus on overall diet quality.