Understanding Glycemic Index vs. Glycemic Load

Glycemic Load vs. Glycemic Index: Which One Should You Use?

Most people are familiar with the glycemic index (GI), but may not be as familiar with the glycemic load (GL). While GI measures how quickly a food causes your blood sugar to rise, GL takes it a step further by also considering the amount of carbohydrate the food contains per serving. For individuals managing diabetes, prediabetes, or simply seeking to stabilize their energy and blood sugar levels, glycemic load provides a more accurate and practical approach.

What Is the Glycemic Index (GI)?

The glycemic index ranks carbohydrate-containing foods on a scale from 0 to 100, based on how quickly they raise blood glucose levels after eating.

• Low GI: 55 or less
• Medium GI: 56 to 69
• High GI: 70 or higher

Foods with a high GI are rapidly digested and absorbed, leading to quick spikes in blood sugar, while low GI foods result in a slower, more gradual increase.

What Is the Glycemic Load (GL)?

Glycemic load takes the glycemic index and adjusts it based on how many grams of carbohydrate are in a typical serving. This provides a more comprehensive understanding of how a food affects blood sugar in real-life situations.

Formula:GI x grams of carbohydrate / 100 = GL

Example: Watermelon has a GI of 80 and contains about 11 grams of carbs per 1-cup serving:80 x 11 / 100 = GL of 9 (which is considered low)

Glycemic Load Categories:

• Low GL: 10 or less
• Medium GL: 11 to 19
• High GL: 20 or more

Why Glycemic Load May Be More Accurate

The glycemic index can be misleading. Some healthy foods, such as carrots or watermelon, have high GI scores, but when consumed in normal portions, they have a minimal impact on blood sugar levels. That’s where glycemic load comes in. GL provides context, showing how portion size truly affects blood sugar response.

• This is especially helpful for people with:
• Diabetes or prediabetes
• Insulin resistance
• Polycystic ovary syndrome (PCOS)
• Or anyone trying to improve metabolic health
• Benefits of Low GI/GL Eating

Eating lower glycemic foods can:

• Help stabilize blood sugar and prevent spikes
• Reduce insulin resistance
• Support energy balance
• Promote weight control and satiety
• Lower the risk of type 2 diabetes and heart disease

While the glycemic index is a helpful tool, the glycemic load provides a more comprehensive view of how food affects your blood sugar. Focusing on whole, fiber-rich foods in sensible portions is key to maintaining balanced energy, steady glucose levels, and overall health.