Glycemic index (GI)
The glycemic index (GI) is a scale that measures how quickly carbohydrate-containing foods raise blood glucose levels. Foods with a high glycemic index are rapidly digested and cause a quick spike in blood sugar, while those with a low glycemic index are digested more slowly, leading to a gradual and sustained release of glucose.
Examples of low-GI foods include most fruits and vegetables, whole grains, and legumes. High-GI foods include sugary snacks, white bread, and processed cereals. Monitoring the glycemic index of foods can be helpful for individuals managing diabetes or those aiming to regulate blood sugar levels for overall health.
Glycemic load (GL)
Glycemic load (GL) is a related concept to the glycemic index (GI) and is used to assess the impact of a specific serving of food on blood sugar levels. While the glycemic index measures the speed at which a particular food raises blood sugar, the glycemic load takes into account both the quality and quantity of carbohydrates in a serving.
The formula for calculating glycemic load involves multiplying the glycemic index of a food by the amount of carbohydrates in a serving and then dividing by 100. This provides a more accurate picture of how a realistic portion of a specific food affects blood sugar.
Foods with a low glycemic load are generally considered better choices for managing blood sugar levels, as they have a more moderate impact. Like the glycemic index, monitoring glycemic load can be beneficial for individuals with diabetes or those seeking to maintain stable energy levels throughout the day.