Understanding Glycemic Index (GI):
The Glycemic Index (GI) ranks carbohydrate-containing foods based on their effect on blood glucose levels.
It indicates how quickly 50 grams of available carbohydrate in a food raises blood sugar compared to 50 grams of pure glucose (or white bread).
- Low GI (55 or less): Foods like most fruits and vegetables, beans, minimally processed grains, pasta, and dairy products. They are digested and absorbed slowly, causing a gradual rise in blood sugar.
- Medium GI (56-69): Foods like whole wheat bread, brown rice, sweet potatoes.
- High GI (70 or more): Foods like white bread, white rice, most breakfast cereals, potatoes, and sugary drinks. They are rapidly digested and absorbed, leading to a quick and significant rise in blood sugar.
Understanding Glycemic Load (GL):
The Glycemic Load (GL) provides a more complete picture than GI alone, as it accounts for both the quality and quantity of carbohydrates in a serving.
It tells you how much a typical serving of a food is likely to raise your blood sugar.
Formula: $GL = (GI \times \text{Carbohydrate amount in grams}) / 100$
- Low GL (10 or less): These foods have a minimal impact on blood sugar.
- Medium GL (11-19): These foods have a moderate impact on blood sugar.
- High GL (20 or more): These foods have a significant impact on blood sugar.
Important Disclaimer: GI and GL values are averages and can vary based on ripeness, cooking method, processing, and other foods eaten simultaneously. This calculator provides approximate values for general information only and should not replace professional dietary advice. Always consult with a qualified healthcare professional or registered dietitian for personalized recommendations.
