Between Glycemic Index & Glycemic Load, Which One Should A Diabetic Use?
By: Dr. Salihu Lukman
Introduction
Are you looking for the ultimate guide to managing your blood sugar levels as a diabetic? Look no further! In the world of nutrition, two terms frequently mentioned are Glycemic Index (GI) and Glycemic Load (GL). Both play a crucial role in understanding how different foods affect your blood sugar levels. In this article, I will explore the differences between GI and GL with specific examples, and offer insights into which one should be prioritized by individuals with diabetes.
GI Vs. GL
Glycemic load (GL) is a measure of how quickly and how much food raises blood sugar levels. It considers both the glycemic index (GI) of the food and the amount of carbohydrates in a serving.
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels compared to pure glucose. It is calculated by comparing the blood sugar response after eating a particular food to the blood sugar response after eating pure glucose.
GL is a more realistic measure of how foods raise blood sugar levels than GI because it takes into account the amount of carbohydrates in a serving. This is important because a food with a high GI may not have a high GL if it contains a small amount of carbohydrates. This means that even if a food has a low glycemic index, consuming a large quantity of it could still lead to a significant increase in blood sugar.
The glycemic load (GL) ranges are as follows:
Low: 1-10
Medium: 11-19
High: 20 or more
How is GL calculated?
GL is calculated by multiplying the GI of a food by the amount of carbohydrates in a serving and dividing by 100.
Example:
Watermelon has a GI of 76 and 11 grams of carbohydrate per serving.
White bread has a GI of 70 and 23 grams of carbohydrate per serving.
GL of watermelon: 76 x 11 / 100 = 8.36 (Low GL)
GL of white bread: 70 x 23 / 100 = 16.1 (Medium GL)
In this example, watermelon has a lower GL than white bread, even though it has a higher GI. This is because watermelon has a lower carbohydrate content per serving. This means that eating a slice of white bread will raise blood sugar levels more than eating a wedge of watermelon, even though watermelon has a higher GI.
Other results reported lower GL for watermelon (<5) and higher white or brown bread (>20).
GL is a more useful tool for people with diabetes or other blood sugar control problems. This is because it can help them to choose foods that are less likely to cause sudden spikes in blood sugar levels.
Here are some tips for using GL to choose healthy foods:
Choose foods with a low or medium GL.
a) Be aware of the GL of foods that you eat frequently.
b) Pair high-GL foods with low-GL foods to help slow down the absorption of carbohydrates and reduce the impact on blood sugar levels.
c) Eat foods in moderation, even if they have a low GL.
How To Pair High-GL Foods With Low-GL Foods
To demonstrate a practical pairing of high-GL foods with low-GL foods to reduce the impact on blood sugar levels stated in b) above, see one of my meals below, consisting of Jollof spaghetti with spinach (GL of about 15 – 20), salad cocktail (GL of about 3), 2 cuts of fried mutton (GL of about 15 – 20), and orange (GL of about 6). Jollof spaghetti alone has a GL of about 25 (High), adding spinach has reduced its GL to a range of 15 – 20 (Medium/High).
Now, including a salad cocktail made from carrot, cucumber, habanero, garlic, and onion in addition to orange will bring down the average GL of the meal to within the low range, thereby not spiking my blood sugar level. Notice that the salad and the spaghetti are of the same quantity, portion size control is very important for a nutritious meal. Hence, despite ‘cheating’ with spaghetti, I have added enough low-GL foods to dilute the high-GL Jollof spaghetti I wouldn’t ordinarily eat. I do this once in a while during my ‘cheat day’, because, spaghetti is one of my favorite meals. A cheat day for a diabetic is a day when they allow themselves to eat foods that are not normally included in their diabetes diet, such as high-sugar and high-carbohydrate foods. I would always jog up and down the staircase of a 6-storey building 3 times immediately after eating my meal. This workout is essential for improved blood sugar control, increased insulin sensitivity, reduced risk of heart disease, increased energy level, and improved mood. Engage in at least 5 – 10 minutes of workout immediately after each meal.
What do you expect how healthier this meal would have been if the spaghetti were to be replaced with beans or oats porridge and the fried mutton cuts with boiled fish cuts? A diabetic should always avoid fried foods in general and fried red meat in particular due to their high GL. They can spike your blood sugar level, add unhealthy fats to the diet, and contribute to weight gain. I would normally take fish, but I ran out of stock. Sardine and salmon are top on the recommended list. Fish oil is needed because it is healthy, but chicken’s and red meat’s fats are considered unhealthy overall.
This example also demonstrates the importance of eating fruit with every meal as well as salad. They have low GL and help in adding fiber and nutrients to your diet for good gut health and sugar level control. Eat a fruit with every meal if you can.
Conclusion
In conclusion, when it comes to managing blood sugar levels as a diabetic, both the Glycemic Index (GI) and Glycemic Load (GL) can be valuable tools. While GI provides a general idea of the impact of carbohydrates on blood sugar, GL takes into account serving sizes, providing a more accurate representation of a food’s effect on blood glucose levels. For overall blood sugar control, it is recommended for diabetics to consider GL instead of GI when choosing healthy diabetic meals. By appropriately pairing high-GL foods with low-GL foods, individuals with diabetes can make informed choices that promote stable blood sugar levels and improved overall health. Take control of your health and make informed choices for a brighter, healthier future!
Salihu Lukman is an Assistant Professor of Civil Engineering at the University of Hafr Al Batin, Saudi Arabia
