Glycemic this and glycemic that. Does it matter?
In general, diets that are high on the glycemic index (GI) and high in glycemic load (GL), tend to increase the risk of diabetes and heart disease.
FUN FACT: Starches like those in potatoes and grains are digested into sugar; this is because starch is just a bunch of sugars linked together. Digestive enzymes break those bonds so that the sugars become free. Then those sugars affect your body the same way that eating sugary foods do.
Glycemic Index ("how fast")
The most common of the two terms is "glycemic index" (GI).
As the name suggests, it "indexes" (or compares) the effect that different foods have on your blood sugar level. Then each food is given a score from 0 (no effect on blood sugar) to 100 (big effect on blood sugar). Foods that cause a FAST increase in blood sugar have a high GI. That is because the sugar in them is quickly processed by your digestive system and absorbed into your blood. They cause a "spike" in your blood sugar.
So, you can probably guess that pure glucose is given a GI rating of 100. On the other hand, chickpeas are right down there at a GI of 10.
Regarding GI: low is anything under 55, moderate is 56-69, and 70+ is considered a high GI.
Remember, this is a measure of how fast a carbohydrate containing food is digested and raised your blood sugar. It's not a measure of the sugar content of the food.
How the carbohydrates in food affect your blood sugar level depends on other components of the food. Things like fiber and protein can slow the release of sugar into the bloodstream, and this can make even a high-sugar food, low on the GI scale.
So, lower GI foods are better at keeping your blood sugar levels stable because they don't increase your blood sugar level as fast.
FUN FACT: Can you guess which food has a GI of higher than 100? (Think of something super-starchy) White potatoes! They have a GI of 65.
Glycemic Load ("how much")
The glycemic load is different.
GL is equal to the Glycemic Index times No. of Grams of Carbohydrates divided by 100. This is the measure of blood sugar raising power per serving of food.
Glycemic load (GL) doesn't take into account how quickly you blood sugar "spikes", but it looks at how high that spike is. Basically, how much the food increases your blood sugar.
GL depends on two things. First, how much sugar is actually in the food. Second, how much of the food is typically eaten.
Low GI would be less than 56; Medium 56-70; High above 70 (Glucose =100)
Low GL would be 0-11, moderate GL would be 11-20, and high GL would be 20+.
Food GI Serving Size Carbohydrate per Serving (g) GL per serving
Banana, average 51 1 medium 26 14 (mod)
White rice (boiled) 64 1 cup 36 23 (high)
Oranges, average 42 1 medium 11 5 (low)
Spaghetti, white boiled 8 1 cup 40 15 (mod)
Mac 'n cheese 64 1 cup 30 52 (high)
Carrots 47 1 cup raw 6 3 (low)
Excerpt from: Death to Diabetes Publication, Glycemic Index & Glycemic Load Food Chart
As you can see, the banana and orange are in the medium glycemic index; this means they both raise your blood sugar in about the same amount of time.
But, the average banana raises the blood sugar twice as high (14) as the orange does (5). So, it contains more overall sugar than the same amount (medium) of orange.
Of course, this is all relative. A GL of 14 is not high at all. Please keep eating whole fruits.:)
What does this all mean for your health?
Certain people should be aware of the effects that foods have on their blood sugar. People who have diabetes or pre-diabetes conditions like insulin resistance need to be aware of the glycemic index and glycemic load of foods they are eating regularly.
The GI and GL are just two factors to consider when it comes to blood sugar. Some high GI foods are pretty good for you but if you want to reduce the impact on your blood sugar, have them with a high-fiber or high-protein food.
If you have blood sugar imbalances or diabetes, you should probably be aware of the GI and GL of your food.
If you are at risk of diabetes or heart disease, you might try swapping out some higher GI/GL foods and replacing with lower GI/GL foods.
Oh, and try this low GI recipe, I have for you.
For additional information, help with better health, diet, recipe plans or just life style changes visit:
Enjoy this (low GI:) Mediterranean Salad
1/2 cup chickpeas, drained and rinse
1/2 cup black olives
1/4 red onion, diced
1/2 cup cherry tomatoes, halved
1/4 cup extra virgin olive oil
1 tbsp. apple cider vinegar
2 tbsp. lemon juice
1 tsp. garlic
1 tsp. basil
1/2 tsp. oregano
1 dash sea salt
1 dash black pepper
Place first five ingredients in a bowl
Add remaining ingredients to a jar (to make the dressing) with a tight-fitting lid and shake vigorously.
Add dressing to salad and gently toss.
Serve & enjoy!
Tip: Add chopped avocado for even more fiber and healthy fat.
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