Most people know the glycemic index (GI) but might not be familiar with glycemic load (GL). GI is a measure of how quickly a food makes your blood sugar rise, while GL takes into account both the GI and how much carbohydrate is in a food. Using GL may be more accurate than using GI when deciding which foods to eat for people with diabetes or prediabetes. In this post, we will explore what the evidence says about the benefits of using GL instead of GI.
What is Glycemic Index?
The glycemic index (GI) ranks foods with carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating.
Here are the glycemic index categories:
Low GI: 55 or less
Medium GI: 56–69
High GI: 70 or higher
What is the Glycemic Load?
The glycemic load (GL) is also a measure of how foods impact blood sugar, but it considers the serving size of the food, not just the food itself. For example, watermelon has a high GI score but per serving has a lower glycemic load. Glycemic load gives you a more complete picture of how foods impact your blood sugar.
Here is the formula for calculating glycemic load: with an example:
GI x grams carbohydrate / 100
Watermelon: GI = 80, serving = 11 g [1 cup]
80 x 11/100 = 9 or low GL
Here are the glycemic index categories:
High GL: 20 or higher
Medium GL: 11–19
Low GL:10 or less
Lower GI Foods
Low GI foods produce smaller fluctuations in blood glucose and insulin. They are generally lower in starch and sugar and higher in fiber.
Lower glycemic foods can help normalize blood sugar levels by preventing blood sugar spikes along with the corresponding surges of insulin. Insulin is a hormone produced by the pancreas that modulates blood sugar levels.
Lower GI index foods include:
Vegetables: broccoli, green beans, carrots, spinach, kale, lettuce
Fruits: berries, apples, pears
Lean proteins: chicken breast, tofu, beans, lentils
Whole grains: quinoa, brown rice, whole-grain bread
Higher GI Foods
Higher GI foods are rapidly absorbed, resulting in marked fluctuations in blood sugar (glucose). They tend to be high in starches and sugars and typically are more processed.
Higher GI foods include:
White bread, bagels, white rice, processed cereals, French fries, doughnuts, muffins, sugar-sweetened beverages
Low/Moderate
Glycemic Index Food List
NUTS/SEEDS:
- Almonds
- Brazil nuts
- Cashews
- Chia seeds
- Hazelnuts
- Macadamia
- Quinoa
- Peanuts
- Pecans
- Pine nuts
- Pistachios
- Walnuts
- Flax seeds
- Hemp seeds
- Sesame seeds
- Sunflower seeds
FRUITS:
- Avocado
- Apple
- Apricots
- Banana
- Blueberries
- Strawberries
- Cherries
- Grapefruit
- Grapes
- Kiwi
- Lemon/Lime
- Orange
- Peach
- Pear
- Pineapple
- Plum
VEGETABLES:
- Brussel Sprouts
- Bok Choy
- Cabbage
- Asparagus
- Broccoli
- Cauliflower
- Kale
- Collards
- Celery
- Onions
- Mushrooms
- Eggplant
- Peppers
- Tomatoes
- Arugula
- Spinach
BEANS/LEGUMES:
- Black beans
- Kidney beans
- Navy beans
- Lentils
- Red Lentils
- Soy Lentils
- Pinto
- Canned soy beans
- Cannellini beans