Table of ContentsView AllTable of ContentsWhat Is Glycemic Index?What Is Glycemic Load?How They Are RelatedHow to Calculate Glycemic LoadGlycemic Response and DietGL and Disease Prevention
Table of ContentsView All
View All
Table of Contents
What Is Glycemic Index?
What Is Glycemic Load?
How They Are Related
How to Calculate Glycemic Load
Glycemic Response and Diet
GL and Disease Prevention
The glycemic index (GI) and glycemic load (GL) refer to ways of measuring how certain foods might affect your blood sugar.
GI and GL were originally developed to determine whichfoods were best for people with diabetes, but whether you’re diabetic or not, these tools are useful for blood sugar management and better diet planning.
This article will explore the similarities and differences between GI and GL and how your glycemic response influences your health and well-being.
GI is a numerical way of describing how carbohydrates in foods affect blood sugar levels. The GI ranges from 0 to 100, with pure glucose being given a value of 100.
Processed foods made with refined sugar and flour such as candy, bread, cake, and cookies have a high GI, while whole foods such as unrefined grains, non-starchy vegetables, and fruits tend to have a lower GI.
GI is categorized as follows:
Glycemic Index Chart for Common Foods
The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption on the rise of blood sugar in the body. It gives a fuller picture than GI alone.
GL uses GI and the amount of total carbohydrates per serving of a specific food to estimate both how quickly a food causes blood sugar to rise and how much blood sugar levels will rise in total after eating.
By taking GI and the amount of carbohydrates per serving into account, GL highlights what nutritionists have known for a long time: High or low GI does not necessarily equate to healthy or unhealthy.Most fruits, for instance, have a high GI, but low GL.
How Glycemic Load and Glycemic Index Are Related
Your blood sugar levels are dependent on many factors, includinginsulin levels, how quickly sugar is absorbed into your bloodstream, and how much sugar (glucose) is in a meal per serving.
GI tells you something about how high your blood sugar could rise with certain foods, but it does not tell you how high your blood sugar will go when you actually eat the food. That’s where glycemic load comes into play.
GL gives you a more accurate picture of how food impacts your blood sugar levels, considering the following factors:
GL provides food’s real-life impact on your blood sugar.Watermelon, for example, has a high glycemic index (80), but its low carbohydrate content per serving results in a glycemic load of only 5.
GL is categorized as follows:
GL and GI estimate the rise of blood glucose in the body after eating a specific food. Generally, foods with a low GL have a low GI, whereas foods with an intermediate or high GL can range from very low to very high GI.
GI is a significant factor in GL. The lower a food’s GI, the slower blood sugar rises after eating that food. In general, foods that are higher in carbs and contain more processed ingredients have a higher GI. On the other hand, foods high in fiber or fat have lower GIs.
GI alone does not tell the full story, because it doesn’t account for the many factors that impact your blood sugar. GL represents the quantity and quality of carbohydrates in the overall diet and their interactions in the body. This is why GL is widely regarded as a more reliable tool than the glycemic index alone.
Easy Low-Glycemic Index Dinner Ideas
Sample Low Glycemic Load Menu
Glycemic load offers information about how foods affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels.
Research shows that sticking to a low GL diet can play an important role in staving offtype 2 diabetesand heart disease.
Here is a GL reference list with many common foods based on their GL reference range.
Foods with a low GL of 10 or less include:
Foods with an intermediate GL of 11–19 include:
Foods with a high GL of 20 or more include:
Low Glycemic Index Diet Snack and Dessert Ideas
Glycemic Load and Disease Prevention
Observational studies have yielded mixed results regarding the association of GI, GL, and adverse medical events.
Studies show that carbohydrates are not bad in and of themselves. Rather, diets that are too high or too low in carbohydrates can be problematic. Eating carbohydrates in the form of whole foods, such as whole grains, legumes, fruits, and vegetables is better for your health than the carbohydrates contained in processed foods.
Overall, research shows that eating a low glycemic load diet, especially one that is high in fiber and whole-grain foods, is considered beneficial for cardiovascular disease prevention and several other chronic diseases, such as type 2 diabetes.
One study, the PURE (Prospective Urban Rural Epidemiology) study, looked at how GI and GL impact cardiovascular health in nearly 140,000 people. The PURE study found that higher GI and GL are associated with a greater risk of adverse cardiovascular disease events in adults with established cardiovascular disease.
Summary
Glycemic index explains how carbohydrates may affect blood glucose levels, whereas glycemic load takes into consideration every component of the food as a whole, giving a more real-life picture of a food’s impact on your blood glucose levels. Both of these tools are valuable in blood sugar management and diet planning.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J.International tables of glycemic index and glycemic load values 2021: a systematic review.Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233Harvard Health.The lowdown on glycemic index and glycemic load.U.S. Department of Veterans Affairs.Glycemic index.Livesey G, Taylor R, Livesey HF, et al.Dietary glycemic index and load and the risk of type 2 diabetes: assessment of causal relations.Nutrients. 2019;11(6):1436. doi:10.3390/nu11061436Jenkins DJA, Dehghan M, Mente A, et al.Glycemic index, glycemic load, and cardiovascular disease and mortality.N Engl J Med. 2021;384(14):1312-1322. doi:10.1056/NEJMoa2007123Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L.Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.Lancet.2019;393:434-45. doi:10.1016/S0140-6736(18)31809-9
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J.International tables of glycemic index and glycemic load values 2021: a systematic review.Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233Harvard Health.The lowdown on glycemic index and glycemic load.U.S. Department of Veterans Affairs.Glycemic index.Livesey G, Taylor R, Livesey HF, et al.Dietary glycemic index and load and the risk of type 2 diabetes: assessment of causal relations.Nutrients. 2019;11(6):1436. doi:10.3390/nu11061436Jenkins DJA, Dehghan M, Mente A, et al.Glycemic index, glycemic load, and cardiovascular disease and mortality.N Engl J Med. 2021;384(14):1312-1322. doi:10.1056/NEJMoa2007123Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L.Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.Lancet.2019;393:434-45. doi:10.1016/S0140-6736(18)31809-9
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J.International tables of glycemic index and glycemic load values 2021: a systematic review.Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233Harvard Health.The lowdown on glycemic index and glycemic load.U.S. Department of Veterans Affairs.Glycemic index.Livesey G, Taylor R, Livesey HF, et al.Dietary glycemic index and load and the risk of type 2 diabetes: assessment of causal relations.Nutrients. 2019;11(6):1436. doi:10.3390/nu11061436Jenkins DJA, Dehghan M, Mente A, et al.Glycemic index, glycemic load, and cardiovascular disease and mortality.N Engl J Med. 2021;384(14):1312-1322. doi:10.1056/NEJMoa2007123Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L.Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.Lancet.2019;393:434-45. doi:10.1016/S0140-6736(18)31809-9
Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J.International tables of glycemic index and glycemic load values 2021: a systematic review.Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233
Harvard Health.The lowdown on glycemic index and glycemic load.
U.S. Department of Veterans Affairs.Glycemic index.
Livesey G, Taylor R, Livesey HF, et al.Dietary glycemic index and load and the risk of type 2 diabetes: assessment of causal relations.Nutrients. 2019;11(6):1436. doi:10.3390/nu11061436
Jenkins DJA, Dehghan M, Mente A, et al.Glycemic index, glycemic load, and cardiovascular disease and mortality.N Engl J Med. 2021;384(14):1312-1322. doi:10.1056/NEJMoa2007123
Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L.Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.Lancet.2019;393:434-45. doi:10.1016/S0140-6736(18)31809-9
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