Glycemic Index and Glycemic Load Part 1

Glycemic Index and Glycemic Load

Glycemic index and glycemic load

Glycemic Index (GI)

1. The glycemic index is how our foods are broken into simple sugars like glucose, which is then absorbed and used for our body’s energy.
2. The glycemic index (GI) is a ranking system that assigns a numeric value to carbohydrates based on how quickly and how much it raises blood glucose compared to a reference food; mostly used are pure glucose or white bread.
3. The glycemic index (GI) is given numeric values of 0 to 100.
4. A higher value indicates a rapid increase in blood glucose levels.
5. The glycemic index (GI) is dependent upon:
   1. With a high glycemic index (GI), Foods are rapidly digested and absorbed quickly.
      1. It will lead to a rapid spike in blood glucose.
   2. While low glycemic index (GI) foods are digested and absorbed slowly.
      1. It will lead gradual increase and sustained glucose in the blood circulation.
6. Glycemic index grading:
   1. Low glycemic index = <55.
   2. Moderate glycemic index = 56 to 59.
   3. High glycemic index = >70.
7. Summary of the glycemic index:
   1. The glycemic index indicates how a food raises the blood glucose level.
   2. The glycemic load indicates how fast and how much quantity of carbohydrates is used in the body.
   3. The glycemic load is a better indicator of the food converted into glucose.
   4. In summary, both are important for controlling diabetes mellitus.

Glycemic index ratings

Glycemic load (GL)

1. The glycemic load is the index that ranks the foods according to their effect on the blood sugar (glucose) level.
2. The glycemic load takes into account of:
   1. The glycemic index of that food.
   2. The amount of carbohydrates present in that food.
   3. It tells about specific foods leading to glucose levels increase in the blood.
3. The Glycemic load formula:
   1. Glycemic index x amount (grams) of carbohydrates in the serving / 100.

Glycemic Index and Glycemic Load: Glycemic load formula

4. Example:
   1. Suppose the glycemic index of particular food = 50
   2. An average of 200 grams of the serving contains 20 grams of carbohydrates.
   3. Now  50 X  20 = 1000
   4. Divide by 100 =  1000/100 = 10, which indicates very low glycemic load.
5. Glycemic load accounts for:
   1. Glycemic index (quality).
   2. Amount of carbohydrates consumed.
6. The glycemic load shows how glucose levels rise after eating the foods, or 50 grams (2 ounces) of digestible carbohydrates in the various foods.
7. Glycemic load reflects the changes in the blood glucose level by eating a normal portion of the food.
8. Glycemic load is the better indicator of the food, which will increase the glucose level.
   1. Take the example of watermelon, which has a high glycemic index (GI) of 70 because the carbohydrates it contains are glucose.
   2. But watermelon contains very little glucose, so it has a low glycemic load (GL) of only 5.
9. Glycemic load (GL) is mainly concerned with carbohydrates, not fats or proteins.
10. Because fats and proteins are not made of sugars (glucose), and their glycemic load (GL) is zero.
11. Glycemic load is divided into:
    1. Low glycemic load (GL)  foods = <10
    2. Medium glycemic load (GL) foods = 11 to 19
    3. High-glycemic load (GL) foods = >20

Glycemic load ratings

A reasonable size of the servings (portion):

• Mostly the serving size (portion) is around 100 grams or roughly 4 ounces.

Giving the examples for a rough guide:

1. Plums 2.
2. Medium size apple.
3. Medium size peach.
4. Medium size banana.
5. A handful of grapes or berries.
6. Medium size eggs 2.
7. A small handful of nuts and seeds.
8. Cooked vegetables 3 tablespoons.
9. A small-sized glass of fruit juice.
10. Raw meat, poultry, or fish 100 to 150 grams.
11. Cheese 25 to 30 grams.
12. A handful of raw vegetables.