Glycemic Index (GI) and Glycemic Load (GL): What They Do to Glucose
When it comes to the management of glucose, all carbohydrates are not created equal. Some foods cause your glucose to surge quickly, whereas others cause glucose to increase more slowly and steadily. That's where the glycemic index (GI) and glycemic load (GL) come in. Here, we will inform you about what these terms are, how they affect your glucose, and how you can monitor your glucose and consume healthier food using devices like the SIBIONICS GS1.
What is the Glycemic Index (GI)?
The glycemic index (GI) is a score that indicates how fast a food makes your glucose level rise. High GI foods are rapidly digested and bring about a sharp rise in glucose, whereas low GI foods are slowly digested and result in a slow increase in glucose levels.
The GI ranking is between 0 and 100. White bread, sweets, and soft drinks are examples of high-GI foods that are quickly digested into glucose, leading to a sudden increase in your blood glucose level. Low-GI foods such as whole grains, vegetables, and legumes digest slowly, releasing glucose and keeping your blood glucose level steady.
Here's a quick overview of GI categories:
High GI foods: GI ≥ 70 (e.g., white bread, white rice, sweet cereals)
Medium GI foods: GI 56-69 (e.g., whole wheat bread, brown rice)
Low GI foods: GI ≤ 55 (e.g., oats, sweet potatoes, most fruits)
What is Glycemic Load (GL)?
While the GI indicates the rate at which a food raises blood glucose, the glycemic load (GL) considers both the GI and the serving size of carbohydrates of a food. This makes GL a better representation of how much a food will raise your glucose level. To calculate GL, multiply the GI of a food by the quantity of carbohydrates and divide by 100.
For instance, a food of high GI but limited serving size can be low in GL, such that it won't affect glucose levels as much. Conversely, a food of medium GI but bigger serving size can be high in GL and lead to a high increase in glucose.
Below is a classification of GL:
Low GL: 10 or lower (e.g., most veggies, fruits, whole grains)
Medium GL: 11-19 (e.g., brown rice, pasta)
High GL: 20 or higher (e.g., white bread, sweet beverages)
Why GI and GL Are Important for Glucose Control
It is important to understand the GI and GL of the food that you consume, particularly if you are attempting to control your glucose levels. Consuming food that has a high GI or GL can lead to sudden increases in glucose, which over time is damaging. It is particularly critical for diabetics because it is the management of glucose levels that is the key to avoiding complications.
Whereas food that is low in GI and GL will level off the glucose amounts in your bloodstream and provide you with even energy levels throughout the day. By consuming food that is of low GI and GL, you will be helping to keep your glucose levels on an even level and preventing the possibility of long-term issues with your health.
How the SIBIONICS GS1 Can Help You Monitor Your Glucose
Tracking your glucose levels informs you of how your body reacts to foods. SIBIONICS GS1 is a smart glucose meter that allows you to track your glucose levels in real time. The product gives you real-time feedback of how your body reacts to food with different GI and GL levels, allowing you to make informed choices regarding food.
For example, after eating, you can utilize the SIBIONICS GS1 to track how your glucose levels are spiking. If you notice that you have a spike after eating a high-GI food, you can make a mental note so that you do not eat those foods in the future. Similarly, if you see that your glucose level does not change after you eat a meal with a low GI, you will understand that foods such as these are more appropriate for controlling your glucose.
By using the SIBIONICS GS1 frequently, you can see which foods are optimal for your body and organize your diet accordingly.
Tips for Glucose Control using the Glycemic Index and Glycemic Load
Now that you have GI and GL, these are some tips to enable you to manage your glucose levels:
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Choose Low-GI Foods: Choose whole grains, vegetables, and fruits with low GI. They digest slowly and keep your levels steady throughout the day.
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Watch Your Portion Sizes: Even low-GI foods will jack up your glucose if you eat large amounts. Check the GL to determine how much of a food you can eat without causing a spike in glucose.
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Pair Foods Together: While eating, attempt to pair high-GI foods with low-GI foods. As an illustration, accompany white rice (high GI) with spinach (low GI) so as to counter the total effect on your blood sugar level.
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Eat In Moderation: White bread, sweets, and sweet drinks can result in sharp spikes in glucose levels. Avoid consuming these on a regular basis.
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Track Your Glucose: Use a glucose tracking device like the SIBIONICS GS1 to track how your blood glucose varies after eating. This will allow you to understand how different foods impact your body and help you make wise decisions.
The Benefits of a Balanced Diet for Glucose Management
In addition to tracking the GI and GL of foods, it's important to eat a balanced diet that is high in a variety of nutrient-dense foods. A whole food-based, lean protein, healthy fat, and fruit- and vegetable-rich diet will not only regulate your glucose levels but also overall health.
A healthy diet, exercise, and daily glucose monitoring using the SIBIONICS GS1 will give you the tools you need to control your glucose and live a healthier life.
