Understanding the Glycemic Index from Bhupendra Singh's blog

Ever wonder what runs your body throughout the day? It all depends on what type of fuel is fed into it. Whether it's a big meal or a small one, the body works off a delicate balance of carbohydrates, proteins, and fats. What if your everyday choices were one of a kind, allowing your energy to either energize or drain?

Carbohydrates are often infamous, especially concerning diabetes, as they are perceived as a slow poison. Should that be the case? Carbs can be both nourishment and menace depending on the kind you choose. The Glycemic Index (GI) can enlighten this mystery. GI classifies food items based on their impact on blood sugar levels after consumption. It's not about going out and being fearful of carbohydrates, it’s more of a smart choice for your body and blood sugars.

Now you may ask what is GI or Glycemic Index? 

It is the scale of 0 to 100 which quantifies how fast carbohydrate-containing foods increase blood sugar. The same carb may be scored differently in a category for food depending on the speed at which it increases the level of blood sugar. Foods that are low in GI take a long time to raise blood sugar, and this is advantageous to diabetic patients among others.

Foods containing a low GI take longer to raise blood sugar and are incorporated into the dietary plan for people who wish to keep blood sugar levels stable.

Foods fall into one of three categories: 

• Low GI: Between 1 and 55 

• Medium GI: Between 56 and 69 

• High GI: Between 70 and 100

High-GI foods are blamed for a sharp increase in blood sugar levels. Ingestion of food with a low GI may prevent unpredictable upward trends in blood sugar levels. 

GI v/s GL

Glycemic load (GL) is another way to be aware of glucose. In this approach, GL considers both the GI of a food and the serving size you eat. To calculate GL, 

GL=GI x the amount of carbohydrates (in grams) in a serving of food) /100

If the result is: 

• Low GL:1 to 10

• Medium GL:11 to 19

• High GL:20 or above

Unlike GI which is always constant, Glycemic Load can vary. There are factors which can influence GL or Glycemic Load, which are:

• How much quantity of a particular food you are consuming

• Including high-protein or high-fiber foods might help to reduce the glycemic load of the meal.

• Eating your food in order of Vegetables, Protein, and then carbohydrates can help reduce the blood sugar spike.

But, GI and GL should not be the sole basis for one's choice of food. The fact that a certain kind of food rates low in GI does not necessarily mean that it is healthier, nor should it give one license to eat more of it. 

For example, potato chips have a lower GI than oatmeal and are similar to green peas, but oatmeal and green peas are much better sources of nutrition. The GI for watermelon is 72 and for donuts, it is 76, but watermelon GL is 5 and that of donuts is 17; this shows that even the two foods with close GI value their GL can be very different and may give a closer picture of nutritional value. 

Conclusion

Understanding the Glycemic Index (GI) and Glycemic Load (GL) is essential for making informed food choices, especially for managing blood sugar levels. By focusing on low-GI foods and balancing your meals with high-protein or high-fiber ingredients, you can prevent rapid spikes in blood sugar. However, GI and GL are not the only factors to consider when assessing the nutritional value of food. A holistic approach that includes nutrient-rich options is key to overall health.