Glycemic index and glycemic load offer 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.
It is best to choose foods that are low in both Glycemic Index and Load.
English: Illustration of the changes in blood glucose over time following a high and low GI carbohydrate. Designed and made Public Domain by Scott Dickinson (user: Studio34), Sydney, Australia. (Photo credit: Wikipedia)
What is Glycemic Index (GI)?
The glycemic index of food measures the rate at which carbohydrates turn into sugar.
Glycemic Index:
- High: 70-100
- Medium: 50 – 70
- Low: under 50
What is Glycemic Load (GL)?
The glycemic load of food estimates how much the food will raise a person’s blood glucose level after eating it.
Glycemic Load:
- High: 20+
- Medium: 11 – 19
- Low: 10 or less
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For example:
Food Glycemic Index (GI) Glycemic Load (GL)
Apple, 60g 48 9
Carrot, 80g 35 2
Sweet Potato, 150g 70 22
Parsnips, 80g 52 4
Raisins, 60g 64 28
Prunes, 60g 29 10
Milk (full fat), 250mL 41 5
White Rice, 150g 89 43
Brown Rice, 150g 50 16
Unsweetened Apple Juice, 250mL 44 30
Peanuts, 50g 7 0
Chickpeas, 150g 10 3
Soy beans, 150g 15 1
Fruit Roll Ups®, 30g 99 24
Honey, 25g 61 12
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