On the other hand, foods with a high GI value should be limited. You can use this database to find the GI value and glycemic load, described below of common foods. Examples of these foods include:. The glycemic index GI is a ranking system that classifies carb-containing foods by their effect on blood sugar levels.

David Jenkins. The GI of a food or meal is influenced by a number of factors, including the type of sugar it contains, the structure of the starch, the cooking method, and the level of ripeness. The rate at which foods raise blood sugar levels depends on three factors: the types of carbs they contain, their nutrient composition, and the amount you eat.

The GL is a measure of how a carb affects blood sugar levels, taking both the type GI and quantity grams per serving into account. However, the Glycemic Index Foundation , an Australian nonprofit raising awareness about the low GI diet, recommends that people also monitor their GL and aim to keep their total daily GL under Otherwise, the easiest way to aim for a GL under is to choose low GI foods when possible and consume them in moderation.

The glycemic load GL is a measure of the type and quantity of the carbs you eat. Diabetes is a complex disease that affects millions of people worldwide 6. Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels.

However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke, and damage to the nerves and kidneys 7 , 8 , 9.

A number of studies suggest that low GI diets reduce blood sugar levels in people with diabetes 10 , 11 , A review of 54 studies concluded that low GI diets reduced hemoglobin A1C a long-term marker of blood sugar control , body weight, and fasting blood sugar levels in people with prediabetes or diabetes The low GI diet may also improve pregnancy outcomes in women with gestational diabetes , a form of diabetes that occurs during pregnancy.

The low GI diet appears to reduce blood sugar levels in people with diabetes. Diets higher in GI have also been associated with an increased risk of type 2 diabetes.

Low GI diets have been associated with a reduction in weight and cholesterol. On the other hand, high GI diets have been linked to heart disease and an increased risk of certain cancers.

There are plenty of healthy and nutritious foods to choose from. You should build your diet around the following low GI foods:. These foods can be included as part of the low GI diet:.

To search for foods not found on this list, refer to this database. The low GI diet involves swapping high GI foods for low GI alternatives. For a balanced diet, consume low GI options from each of the food groups. To follow the low GI diet, limit your intake of the high GI foods listed above and replace them with low GI alternatives.

This sample menu shows what 1 week on the low GI diet might look like. It even includes a few recipes from the Glycemic Index Foundation. The sample meal plan above shows what 1 week on the low GI diet might look like.

However, you can adjust the plan to suit your taste and dietary preferences. Eating snacks between meals is allowed on the low GI diet. Some healthy snack ideas are listed above. For example, the GI of frozen french fries is So even though there are carbohydrates, the combination of fiber, fat, and protein will produce a slower glucose response.

Sticking to whole, unprocessed foods is another way to minimize a glycemic response. Processed foods are typically packaged, shelf-stable foods loaded with salt, sugar, and fat. These ingredients tend to tax our metabolism, making it difficult to naturally digest and absorb them. Opting for minimally processed foods like colorful non-starchy vegetables , lean proteins, and healthy fats, is better for your blood sugar and metabolism.

Glycemic index and glycemic load are useful tools for creating grocery lists and meal preparation, but a CGM ultimately provides the data to support long-term habits. Seeing positive changes in your body and metabolic health in real time will show what dietary and lifestyle choices are optimal for you and your blood sugar.

Weight Loss. Metabolic Health. Glycemic Index vs. Glycemic index vs. glycemic load Glycemic index is a measure of how quickly a carb-containing food is broken down and absorbed into the bloodstream. In order to know how much a food affects blood sugar levels, we use glycemic load.

Is one measure better than the other? The effect on glycemic response Glycemic response can show the effect foods and meals have on blood sugar levels. The effect on insulin sensitivity However, eating too many high-GI foods over time can impair insulin sensitivity [4]. Eating a low-glycemic diet: where to start Monitoring blood sugar over time can reveal how stable your glucose levels are throughout the day.

Protein and fat In addition to eating foods with soluble fiber, another strategy is pairing a carbohydrate with a fat or protein, two nutrients that help to slow glucose absorption, prevent rapid spikes, and improve satiety. Processed foods Sticking to whole, unprocessed foods is another way to minimize a glycemic response.

Key Takeaways Glycemic index and glycemic load are useful tools for creating grocery lists and meal preparation, but a CGM ultimately provides the data to support long-term habits. Aim for low-GI foods by swapping out refined carbs for whole unprocessed carbohydrates like whole-kernel bread, brown rice, barley, and quinoa, and stick to suggested serving sizes.

Incorporate fibrous foods such as whole grains, fruits, and non-starchy colorful vegetables into your meals to slow your blood sugar spike. Pair a carbohydrate with a protein and fat to ebb the glycemic response after a meal.

For example, on the glucose-based scale, glucose is and white bread is 72 while on the white bread-based scale, glucose is and white bread is Most food catalogues for nutrients, such as calories or carbohydrates, compare items by typical serving size.

However, the glycemic index compares 50 grams of usable carbohydrate per item, not serving size, further confounding the comparison process.

For example, carrots, at 92, rank high on the glucose-glycemic index but since there are far fewer than 50 grams of carbohydrates in a typical serving of carrots, the actual glycemic response per serving is relatively low.

In this case, the index ranking calculation is for a greater quantity of carrots than will likely be eaten at any one time. According to some, the glycemic load is a more accurate measure of the glycemic effect.

Although the concept originated in Canada, researchers all over the world are analyzing carbohydrates and reporting their findings.

However, living in Canada, you really cannot rely on figures from other countries. In Australia for example, where they are avid proponents of the glycemic index, foods often have differing ingredients and processing methods than in Canada, even when marketed under a familiar brand.

Testing facilities and methods are not standardized. Some centres analyze blood from veins while others use fingertips, even though tests comparing venous and capillary blood show significantly different values. Some researchers look at levels two hours after a meal while others use a three-hour interval.

In addition, the subjects in these studies may include both healthy individuals and those with impaired carbohydrate metabolisms, such as type 1 or type 2 diabetes; differences that might affect the glycemic response and the resulting glycemic index value.

Since we rarely eat only carbohydrates at one meal, we must take into consideration how the other two substances mentioned above, fats and proteins, interact. Also relevant are food preparation and cooking methods, meal size, and several other factors.

Eating carbohydrates along with fats, proteins, and more acidic foods slows the digestive process, lowering the glycemic load of the carbohydrates, thereby helping to stabilize blood glucose. Fibre shields carbohydrates from immediate and rapid absorption. Soluble fibres, such as those found in fruits and vegetables, also help avoid extreme digestive outputs such as diarrhea or constipation.

As peristalsis — regular digestive contracting — carries food through the digestive system, there are many influences. If there is less food in your stomach, then less passes at any one time into the small intestine, where most carbohydrate digestion occurs.

Even if what you eat is high on the glycemic index, eating smaller quantities at one time has a lower glycemic effect. Processed foods digest more quickly than unprocessed foods, so they are usually higher on the index.