Glycemic Index vs. Glycemic Load

Glycemic Index vs. Glycemic Load: Why It Matters

Much as been studied about the Glycemic Index (GI) of foods in respects to how quickly various foods raise or spike blood sugar (glucose). The scale ranges from 0-100, with the lower numbers being most coveted. Additionally, the GI is often used as a tool to manage diabetes and weight, improve cardiovascular health, and assit in lowering inflammation.

However, there is yet another tool that gets overlooked, which is the Glycemic Load. While the Glycemic Index (GI) only measures how quickly a carbohydrate raises blood sugar, the GL goes further by factoring in both the quality (GI) and the quantity (portion size) of the carbohydrates consumed. Additionally, consuming quality complex carbs with protein and a healthy fat, along with casting an eye towards an appropriate portion size, will keep blood sugar (glucose), in check by creating a tempered and sustained blood sugar rise, and slowly lowering it.

For those of you who'd like to geek out on the formula--it's below.

Key Facts About Glycemic Load

• GL Formula:

• 
  

  Glycemic Index (GI) Apple =36 GI x Available Carbohydrates in Serving gr. Apple = 25gr

  ---------------------------------------------------------------------------------

  100

• 36 x 25= 900

• 900 Divided by 100 = 9 GI (*Thus an apple is a low GI Food).

• Categories:

  • Low GL: 10 or less.

  • Medium GL: 11–19.

  • High GL: 20 or more.