Healthwatch by Shyft

Looking for some healthy eating advice?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Crack the Code: Understanding Glycemic Index and Glycemic Load

Crack the Code: Understanding Glycemic Index and Glycemic Load
Content
Content

Have you ever felt tired and hungry after a meal, even though you ate a lot of food? Or have you experienced a sudden spike in your energy level followed by a crash? If so, it may be related to the glycemic index and glycemic load of the food you ate. In this blog, we will discuss the glycemic index and glycemic load, how they affect our bodies, and how we can use this information to make better food choices.

What is the Glycemic Index?

The glycemic index (GI) is a measure of how quickly carbohydrate-containing food raises blood sugar levels. The scale ranges from 0 to 100, with higher scores indicating a faster and more significant rise in blood sugar levels. Pure glucose has a GI of 100, while foods with a GI of 55 or less are considered low-GI foods, and those with a GI of 70 or higher are high-GI foods.

What is a Glycemic Load?

Glycemic load (GL) is a measure that takes into account the number of carbohydrates in a serving of food and the GI of those carbohydrates. GL gives a more accurate picture of how food affects blood sugar levels than GI alone. The formula for calculating GL is:

GL = GI/100 x Net Carbohydrates per Serving

Net Carbohydrates = Total Carbohydrates – Fiber

Foods with a GL of 10 or less are considered low-GL foods, while those with a GL of 20 or more are high-GL foods.

How Do GI and GL Affect Our Body?

When we eat carbohydrate-containing food, it gets broken down into glucose, which enters our bloodstream and provides energy to our bodies. However, if the glucose levels in our bloodstream rise too quickly, our body releases insulin to bring them down.

Insulin is a hormone that helps glucose enter our cells to be used for energy or stored for later use. When our body releases too much insulin, it can lead to a sudden drop in blood sugar levels, which can make us feel tired, hungry, and irritable.

Foods with a high GI and GL can cause a rapid rise in blood sugar levels, which leads to a surge of insulin. This sudden spike in insulin can result in a rapid drop in blood sugar levels, which can leave us feeling tired and hungry soon after eating.

On the other hand, foods with a low GI and GL release glucose into our bloodstream more slowly, leading to a gradual rise and fall in blood sugar levels, keeping us feeling full and energized for a more extended period.

How Can We Use GI and GL to Make Better Food Choices?

Now that we understand the significance of GI and GL let us use this information to make better food choices. Here are some tips to get started:

  1. Choose whole foods: Whole foods, such as fruits, vegetables, whole grains, and legumes, are naturally low-GI and low-GL. They are also rich in fibre, which slows down the release of glucose into our bloodstream.
  1. Limit refined and processed foods: Refined and processed foods, such as white bread, pasta, and sugary snacks, are typically high-GI and high-GL. They are also low in fibre, which means they release glucose into our bloodstream quickly.
  1. Pair high-GI foods with low-GI foods: If you must eat high-GI foods, try to pair them with low-GI foods to slow down the release of glucose into your bloodstream. For example, have a piece of fruit with a handful of nuts or add some protein to your meal.
  1. Use the GL to guide your portion sizes: Even low-GI foods can cause a significant spike in blood sugar levels if consumed in large quantities. Use the GL to guide your portion sizes and choose foods with a lower GL.
  1. Consider the cooking method: The way you cook your food can affect its GI. For example, cooking pasta al dente, or slightly undercooked, can lower its GI compared to fully cooked pasta.
  1. Be mindful of snacks and drinks: Many snacks and beverages, such as sodas, candy, and chips, are high in sugar and have a high GI and GL. Consider healthier options like fresh fruit, nuts, or plain yoghurt.

Final Thoughts

Understanding the glycemic index and glycemic load of our foods can help us make healthier food choices and maintain stable blood sugar levels. By choosing whole foods, limiting processed foods, pairing high-GI foods with low-GI foods, and using the GL to guide portion sizes, we can improve our overall health and well-being.

So, next time you reach for a snack or plan a meal, keep the GI and GL in mind and make choices that support your health and energy levels.


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Living With a Peanut Allergy

4 minutes

06 Apr 2023

Living With a Peanut Allergy

Being allergic to peanuts is one of the most frequent causes of life-threatening allergic reactions. Those who are allergic to peanuts may have a severe reaction to even the smallest untraceable amounts of peanuts(anaphylaxis). Child peanut allergies have been on the rise. If you or your child is suffering from peanut allergies and you are trying to incorporate changes to make your life easier then this guide is for you! If you are allergic to peanuts then you have an… Read more

Living With a Peanut Allergy

Living With a Peanut Allergy

Being allergic to peanuts is one of the most frequent causes of life-threatening allergic reactions. Those who are allergic to peanuts may have a severe reaction to even the smallest untraceable amounts of peanuts(anaphylaxis). Child peanut allergies have been on the rise. If you or your child is suffering from peanut allergies and you are trying to incorporate changes to make your life easier then this guide is for you! If you are allergic to peanuts then you have an…

book

4 minutes

|

calendar

06 Apr 2023

The Dash Diet

3 minutes

19 Aug 2023

The Dash Diet

Tired of the fad diets floating around in the market? Fed up with hearing different methods of weight loss being advertised without any health significance? Looking for a sustainable diet to lose weight and also become a healthy and satisfied person? You’ve come to the right place! We are here with one of the most popular and nutritious diets. But don’t let us convince you! Read about its benefits and decide for yourself. What is the Dash Diet? Dietary Approaches… Read more

Featured

The Dash Diet

The Dash Diet

Tired of the fad diets floating around in the market? Fed up with hearing different methods of weight loss being advertised without any health significance? Looking for a sustainable diet to lose weight and also become a healthy and satisfied person? You’ve come to the right place! We are here with one of the most popular and nutritious diets. But don’t let us convince you! Read about its benefits and decide for yourself. What is the Dash Diet? Dietary Approaches…

book

3 minutes

|

calendar

19 Aug 2023

Featured

Folic Acid Is A Prenatal Super-Nutrient: Here’s Why You Need It During Pregnancy

Pregnant or expecting mothers must take extra special care of their diets in order to ensure a healthy pregnancy and baby. While there are many options for prenatal nutrition, one nutritional powerhouse that is especially important for pregnant women is folic acid. Read on to learn why folic acid is so important during pregnancy and how you can make sure you’re getting enough of it in your diet. Folic Acid in Prenatal Nutrition Folic acid is a nutrient found in… Read more

Featured

Folic Acid Is A Prenatal Super-Nutrient: Here’s Why You Need It During Pregnancy

Folic Acid Is A Prenatal Super-Nutrient: Here’s Why You Need It During Pregnancy

Pregnant or expecting mothers must take extra special care of their diets in order to ensure a healthy pregnancy and baby. While there are many options for prenatal nutrition, one nutritional powerhouse that is especially important for pregnant women is folic acid. Read on to learn why folic acid is so important during pregnancy and how you can make sure you’re getting enough of it in your diet. Folic Acid in Prenatal Nutrition Folic acid is a nutrient found in…

book

5 minutes

|

calendar

06 Aug 2023

Featured

Understanding Acid Reflux

4 minutes

06 Apr 2023

Understanding Acid Reflux

Have you been suffering from a sore throat and bouts of heartburn frequently? Do you constantly have a bad taste in your mouth? You may have a condition called acid reflux. This means that the muscle that closes down the food pipe in the stomach i.e oesophagal sphincter isn't fully contracted due to which your stomach acid and food may be leaking into your oesophagus. Although it may sound complicated, you have nothing to worry about! We are here with… Read more

Editor’s pick

Understanding Acid Reflux

Understanding Acid Reflux

Have you been suffering from a sore throat and bouts of heartburn frequently? Do you constantly have a bad taste in your mouth? You may have a condition called acid reflux. This means that the muscle that closes down the food pipe in the stomach i.e oesophagal sphincter isn't fully contracted due to which your stomach acid and food may be leaking into your oesophagus. Although it may sound complicated, you have nothing to worry about! We are here with…

book

4 minutes

|

calendar

06 Apr 2023

Editor’s pick

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Baked Feta Chickpeas

A simple, delicious & healthy meal - a fantastic appetizer or meal on its own.

11 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Cheese Soup

A creamy blend of cheese & vegetables perfect for a cold winter day!

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Whole Wheat Waffles

Crisp, light and super easy-to-make waffles - no one will ever suspect they're made with 100% whole wheat flour!

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Vegetable Frankie

Spiced vegetables wrapped in chappati - a satiating snack that can be relished even on the go!

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Beetroot Chilla

A nutrient dense recipe with added benefits of beetroot & gram flour.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Spinach Khichdi

A wholesome dish made with lentils, rice and spinach

13 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Omlette Curry

An appetizing curry made with cut pieces of egg omelette

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Apple Ginger Chutney

Zesty peppery and sweet, with a pungent and spicy aroma

7 INGREDIENTS

|

30 MINS.

View all