Glycemic Index (GI) and Glycemic Load (GL): Understanding Their Impact on Glucose
All carbs are not created equal when it comes to managing glucose. There are certain foods that will cause a quick spike in your glucose levels, while there are others that will lead to a slow, steady rise. This is where glycemic index (GI) and glycemic load (GL) are used. Here we are going to talk about what these terms are, how they affect your glucose, and how you can track your glucose with instruments like the SIBIONICS GS1 and better your food choice.
What is the Glycemic Index (GI)?
Glycemic index (GI) is a value that quantifies how fast an item makes your glucose levels increase. High GI foods get digested rapidly and bring about a sudden rise in glucose, whereas low GI foods are broken down slowly, which results in a slow rise in glucose levels.
The GI scale is 0 to 100. Foods with a high GI, including white bread, candy, and sweetened beverages, are rapidly digested to glucose, resulting in a quick rise in your glucose level. Conversely, foods with a low GI, such as whole grains, vegetables, and legumes, break down glucose slowly, keeping your glucose level steady.
Here's a brief rundown of GI categories:
High GI foods: GI 70 or higher (e.g., white bread, white rice, breakfast cereals)
Medium GI foods: GI 56-69 (e.g., whole wheat bread, brown rice)
Low GI foods: GI 55 or lower (e.g., oats, sweet potatoes, most fruits)
What is Glycemic Load (GL)?
While GI measures how fast a food makes glucose, GL takes into account both the GI and the amount of carbohydrates in a single serving of food. GL is therefore a more accurate representation of how a food will affect your glucose levels. GL is calculated through the process of multiplying the GI of a food by the amount of carbohydrates it contains and then dividing it by 100.
For example, a high GI food with small serving size will have a low GL, therefore it will not make such a big difference to the glucose. A food of medium GI but larger serving size, on the other hand, will have high GL and cause a higher rise in glucose.
Following is the list of categories of GL:
Low GL: 10 or below (e.g., most fruits and vegetables, whole grains)
Medium GL: 11-19 (e.g., brown rice, pasta)
High GL: 20 or above (e.g., white bread, fizzy drinks)
Why GI and GL Matter for Glucose Regulation
It is crucial to know the GI and GL of the foods you eat, especially if you are trying to manage your glucose levels. Eating high GI or GL foods can lead to fast spikes in glucose levels, which is harmful in the long run. It is particularly crucial for people with diabetes since managing glucose levels is the most significant means of preventing complications.
Compared to the low GI and GL ones, can keep your glucose level stable as well as provide more consistent supplies of energy during a day. By employing those foods that possess low GI as well as low GL, you may avoid overwhelming the highs and lows while holding the diabetes under greater control.
How the SIBIONICS GS1 Can Help You Monitor Your Glucose
Tracking your glucose level is necessary so you can determine how your body reacts to food. The SIBIONICS GS1 is a smart glucose monitoring system that allows you to track your glucose level in real time. You get instant feedback from the system on how your body reacts to foods with different GI and GL scores, which allows you to make smart choices about what food to eat.
For example, after eating, you can track with SIBIONICS GS1 how your glucose is changing. If, for example, you notice a spike after eating a high-GI food item, mentally record to limit them in the future. Similarly, if you find that your glucose level remains constant even after eating a meal with low GI, then you will realize that foods of this nature are an ideal option for managing your glucose.
By using the SIBIONICS GS1 often, you can see which type of food is most suitable for your body and adjust your diet accordingly.
Tips for Regulating Glucose Using Glycemic Index and Glycemic Load
Now that you are aware of GI and GL, here are some tips on how to control your glucose levels:
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Eat Low-GI Foods: Consume whole grains, vegetables, and fruits with low GI. They take longer to break down and stop spikes in your levels during the day.
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Watch Your Portions: Even foods of low GI will cause your glucose to rise if you overconsume them. Reference the GL for a better sense of how large an amount of food will not spike glucose.
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Pair High-GI and Low-GI Foods: When cooking meals, try to pair high-GI foods with low-GI foods. For example, pair white rice (high GI) with a spinach vegetable (low GI) to counter the overall effect on your glucose levels.
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Restrict High-GI Foods: White bread, sweet snacks, and sweetened beverages are some of the foods that need to be eaten in moderation because they tend to cause sudden spikes in glucose levels.
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Track Your Glucose: Track your glucose with a glucose monitor like the SIBIONICS GS1 to observe how your glucose responds after meals. This will enable you to understand what foods have a negative impact on you and choose better options.
The Benefits of a Balanced Diet for Glucose Regulation
Along with watching the GI and GL of foods, it's also essential to consume a well-balanced diet consisting of plenty of nutrient-rich foods. A balanced diet comprised of whole foods, lean protein, healthy fats, and copious amounts of fruits and vegetables will not only regulate your glucose levels but will also promote good health.
By eating a balanced diet and exercising regularly, combined with frequent glucose monitoring utilizing the SIBIONICS GS1, you will possess the weapons needed to be proactive about your glucose levels and enjoy a healthier life.
