Glycemic Index, Glycemic Load – What is Important?
If you’ve ever eaten a sweet snack and felt great… until the energy crash hit you an hour later, you’ve experienced the effect of blood sugar imbalance. The glycemic index and glycemic load are two simple but powerful tools that can help you understand how foods affect your body.
My Personal Connection with Sugar
During my childhood, I spent a lot of time at my grandparents’ house. I remember my grandfather, grandpa Liuben, picking the most delicious, ripe grapes at their village home and giving them to me.
Whenever I wanted to share them with him, he always said, “You need to eat it; you need to grow and become stronger.” Later, I discovered that my grandpa had type 1 diabetes, and he cannot eat grapes due to their sugar content. How sad!
Back then, managing diabetes wasn’t easy. Fifty years ago, insulin therapy was far less advanced, and glucose monitoring didn’t exist like it does today. People relied on urine tests and strict, rigid diets to avoid high blood sugar.
There was no carb counting, no continuous glucose monitors, and very little flexibility. Many fruits — especially those with a higher sugar content like grapes, watermelons, or peaches — were completely off-limits for fear of complications.
In recent years, knowledge of medicine and nutrition has advanced significantly. This gives patients with diabetes many more options. They can take advantage of food and its health benefits, with personalized care, modern insulin types, and a more flexible approach to eating, especially when combined with fiber, protein, and active lifestyle habits.
What Is a Glucose Spike? Why Should We Care?
You might already be wondering why we should care about that. A glucose spike happens when your blood sugar rises quickly after eating, usually from meals high in fast-digesting carbs or sugar. While it’s normal for blood glucose to rise after eating, big spikes followed by crashes can leave you feeling tired, moody, and craving more sugar.
Over time, frequent spikes may also affect hormone balance, gut health, and weight.
Even if you don’t have diabetes, steady blood sugar supports better energy, mental clarity, mood, and long-term metabolic health.
That’s why I design most of my recipes with fIber-rich foods, adequate protein, healthy fats, where the type of fat paired with carbohydrates influences gastric emptying and post-meal glucose response. As well as complex carbs, for that steady, feel-good energy.
What Is the Glycemic Index (GI)?
The Glycemic Index (GI), along with considering Glycemic Load (GL), is a scale from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood sugar after consumption compared to pure glucose (which scores 100).
Carbohydrates in food affect blood sugar levels, but the impact varies depending on factors such as food type, portion size, and physical activity.
Higher-GI foods cause greater increases in blood sugar, while lower-GI foods have a milder effect. However, the GI alone doesn’t provide a complete picture; meal portions and food combinations also influence blood sugar and satiety.
High-GI foods (70 or more) cause a rapid spike—think white bread, corn flakes, or sugary drinks.
Medium GI foods (56–69) have a moderate effect.
Low-GI foods (55 or less) raise blood sugar more slowly.
Glycemic Index Food Guide
| 🌿 Low GI (≤ 55) | 🍊 Moderate GI (56–69) | 🔥 High GI (≥ 70) |
|---|---|---|
| Rolled oats | Pineapple | White bread |
| Apples | Brown rice | White rice (short grain) |
| Pears | Couscous | Rice cakes |
| Lentils | Sweet potatoes | Cornflakes |
| Chickpeas | New potatoes | Instant mashed potatoes |
| Hummus | Honey | Watermelon |
| Berries | Banana (ripe) | Glucose (100) |
| Carrots | Beetroot | White baguette |
| Quinoa | Raisins | Pretzels |
| Lactose-free milk | Mango | Soda (cola) |
| Greek yoghurt | Ice cream | Cakes (refined flour/sugar) |
| Wholegrain pasta (al dente) | Wholemeal bread | Puffed cereals |
Note: Cooking methods, ripeness, and food processing can influence GI. For example, al dente pasta has a lower GI than overcooked pasta. A ripe banana has a higher GI than a green one.
What Is the Glycemic Load (GL)?
GL goes a step further. It combines quality (GI) with quantity (how much carbohydrate is in a typical serving), offering insights into the glycaemic index and glycaemic load for a real portion of food that affects your body.
Low GL (≤10): Excellent for energy, gut health, and blood sugar balance. The recipe or meal usually has fiber, healthy fats, and slow-release carbs, making it a gut-friendly option that supports stable energy.
– Nuts, seeds, coconut flour
– Oats, buckwheat, quinoa in small amounts
– Fruits like berries, apples
– Natural sweeteners like date paste, maple syrup in small quantities
– High-fibre bakes
Moderate GL (11–19): It’s still fine, especially if balanced with fiber and fat. It contains natural sugars and moderate carbohydrates, making it suitable for most balanced diets.
– Banana-based bakes
– Muffins with small amounts of honey, raisins, or gluten-free flours
– Chickpea or lentil-based recipes
– Some oat-based breakfasts
High GL (20+): Can cause spikes, so best enjoyed occasionally or with blood sugar-balancing ingredients.
– Large portions of rice, potatoes
– Refined GF flours (tapioca, rice flour) without fibre balance
– Syrupy desserts
– Dried fruits in bulk
The exact formula for calculating GL is GL = (100GI×carbohydrate grams per portion)/100
However, I strongly recommend not to! It’s enough to compose a balanced meal or a combination of foods on your plate.
Once Again, Why are GI and GL Important?
Studies have associated diets with a high glycemic index (GI), typically found in highly processed foods, and a high glycemic load, often resulting from larger portions, with an increased risk of developing diabetes, heart disease, and certain cancers.
Evidence suggests that consuming low-GI foods, such as whole and less-processed options, helps regulate blood sugar and insulin levels, potentially reducing the risk of blood vessel and nerve damage. Foods with a lower GI digest more slowly, which may help control hunger and support weight management.
While high-GI foods are not inherently “bad,” they should be consumed in moderation. Simplifying the glycemic index involves choosing more whole foods and consuming highly processed foods less frequently or in smaller amounts.
Although the GI can guide healthier food choices, the overall amount of carbohydrates consumed is the most critical factor. To balance your meals, aim to fill ¼ of your plate with starches and ½ with fruits and vegetables, focusing on lower-GI options.
Find out more about the Glycemic Index and Glycemic Load in this article, too.
Why I Use GL Labels on My Recipes
At DeGlutenista Nutrition, we care about more than just calories and carbs. We create gentle recipes for blood sugar, gut nourishment, and satisfaction without crashes. That’s why you’ll see GL badges like:
- 🌿 Low GL ≤10 – For slow-releasing, fiber-rich, blood sugar-friendly recipes
- 🍊 Moderate GL =11-19 – For naturally sweet treats and balanced bakes
- 🔥 High GL ≥20 – For the occasional indulgence, best enjoyed mindfully
I use natural sweeteners like date paste or maple syrup, combine them with healthy fats, whole grains, and plant-based fibers, often considering the glycaemic index alongside the glycaemic load, and include gut-loving extras like flaxseeds, oats, or almonds.
The result? You get recipes that taste indulgent but support your energy, hormones, mood, and digestion.
Don’t Worry!
You don’t need to count every gram or chase perfection. However, understanding the Glycemic Index and Glycemic Load can help you feel more in tune with your body and make food choices that feel as good as they taste.
Does a low-GI diet mean I have to cut out all carbs?
No. It means choosing complex carbohydrates over refined ones. You swap white bread for oats, barley, or quinoa, rather than eliminating carbs completely.
Are all fruits safe to eat on a low-glycemic diet?
Yes. While fruits like tropical mangoes or pineapples have a higher GI, their actual glycemic load is low to moderate. Fruit also provides essential fiber and vitamins that benefit metabolism.
How do I find GI info on nutrition labels?
You cannot. Food labels do not list GI or GL scores. Instead, look for whole grains and check the nutrition panel for high dietary fiber, which naturally lowers the glycemic response.
Can tracking GL reverse Type 2 Diabetes?
It is a powerful management tool, not a cure. Prioritizing low-GL foods improves insulin sensitivity and reduces HbA1c levels, which can lead to clinical remission for some individuals.
Should I use GI/GL if I am already counting total carbohydrates?
Yes. Total carbohydrate counting measures quantity, but GI/GL addresses carbohydrate quality. Combining both methods offers superior postprandial blood sugar control.
How does alcohol consumption affect glycemic control?
Dry wines and spirits have zero carbs, but alcohol inhibits glucose production in the liver. This can cause unexpected hypoglycemia, especially if you take insulin or secretagogues.
About the Author: Dani
Integrative nutritionist | BSc (Hons) Human Nutrition | Metabolic and gut Health
Hi! I’m Dani, a Human Nutrition graduate with a strong interest in lifestyle medicine, gut health, metabolic health, UPF-free, whole-food, and gluten-free cooking. Your visit means the world to me!
I share simple recipes, nutrition tips, lifestyle experiences, and insights into living with food intolerances.
