How do you use glycemic index and glycemic load?

You can use the glycemic index to know how quickly a food raises blood sugar and the glycemic load to understand its overall impact based on portion size. Together, they help you make better food choices.

How much glycemic index is good?

Foods with a low glycemic index of 55 or less are good as they keep your blood sugar steady. A moderate GI of 56–69 is fine occasionally, while a high GI of 70 or more should be limited.

What is a healthy glycemic load per day?

According to the American Diabetes Association (ADA) guidelines, a healthy daily glycemic load (GL) should be below 100 (based on glucose). Keeping your GL low throughout the day can help maintain steady blood sugar levels and support overall health.

How to calculate glycemic load?

To calculate glycemic load, multiply the food's glycemic index by the grams of carbohydrates per serving and divide the result by 100. For example, if a food has a GI of 60 and contains 20 grams of carbs, the GL would be (60 × 20) ÷ 100 = 12.

What is a good range for glycemic load?

A low glycemic load, between 0 and 10, is best for health. A moderate glycemic load, between 11 and 19, should be limited. A high glycemic load of 20 or more should be avoided.

What is the glycemic response?

Glycemic response measures how much and how quickly blood sugar rises after eating. It depends on the glycemic index (GI), glycemic load (GL), fat, protein, fiber, food preparation, and individual metabolism.

How does diet affect glycemic response?

Low-GI foods digest slowly and cause a gradual rise in blood sugar. Examples: whole grains (jowar, oats), legumes (rajma, chana), non-starchy vegetables (spinach, cucumber). High-GI foods digest quickly and spike blood sugar. Examples: refined carbs (white bread, white rice), sugary foods (sweets, sugary drinks), starchy foods (potatoes, sabudana). Combining carbs with protein, fat, or fiber in meals slows digestion and lowers glycemic response. For example, pairing white rice with dal and vegetables reduces its impact. Focus on low-GI foods, balance meals, limit high-GI foods, and watch portion sizes to manage blood sugar.

How does glycemic load help in disease prevention?

Glycemic load (GL) considers both GI and portion size, making it more accurate. Low-GL foods help prevent diabetes, heart disease, weight gain, PCOS and metabolic syndrome.

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