what is glycemic load vs glycemic index

Glycemic index (GI) and glycemic load (GL) are two terms that are often used interchangeably when talking about carbohydrates and their effect on blood sugar levels. However, these terms have different meanings and are used to measure and evaluate carbohydrate intake differently. This article aims to discuss the difference between GI and GL and how they impact our health.

Glycemic Index (GI)

The glycemic index (GI) is a measure of how quickly carbohydrates are digested and absorbed by the body and how much they raise blood sugar levels. Carbohydrates with a high GI are quickly broken down and absorbed by the body, leading to a rapid rise in blood sugar levels. On the other hand, carbohydrates with a low GI are digested and absorbed more slowly, causing a slower and more controlled rise in blood sugar levels. Foods with a high GI score include white bread, cornflakes, and potatoes, while foods with a low GI score include sweet potatoes, lentils, and most fruits.

Glycemic Load (GL)

The glycemic load (GL) takes into account not only the GI of a particular food but also the quantity of carbohydrates per serving. The GL is calculated by multiplying the GI of a food by the amount of carbohydrates it contains per serving and then dividing by 100. The resulting number provides an estimate of how much a particular food will raise blood sugar levels. Foods with a high GL score include white rice, baked potato, and raisins, while foods with a low GL score include vegetables, fruits, and legumes.

The Benefits of Low Glycemic Load and Glycemic Index

Choosing low glycemic index and glycemic load foods can have several benefits on our health. Firstly, consuming foods with a lower GI and GL can help regulate blood sugar levels and improve insulin sensitivity. This can be particularly beneficial for people with diabetes, as it can help to control their blood sugar levels and reduce their risk of complications. Secondly, low GI and GL foods can help with weight management, as they tend to provide more sustained energy and can help to reduce hunger and cravings. Finally, consuming foods with a lower GI and GL can also have a positive impact on heart health, as it can help to reduce cholesterol levels and improve blood pressure.

Conclusion

In conclusion, understanding the difference between glycemic index and glycemic load is important when making dietary choices. While both are used to measure the impact of carbohydrate intake on blood sugar levels, they provide different information and should be used in conjunction with one another. Choosing low GI and GL foods can lead to several benefits for our health, including improved blood sugar control, weight management, and heart health. By making simple swaps in our diet, we can positively impact our health and well-being.