Glycemic Index & Glycemic Load

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 ...

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           

Source:Glycemic Index & Load Chart for 100+ Items

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