What is the glycemic index? 

The Glycemic index determines the importance of good and bad carbohydrates.  

This is how fast and slow a particular food gets absorbed into the body.  

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Usually white bread, cookies, pastries and other artificial desserts get absorbed very quickly, resulting in weight gain because of the glucose spike.  It's not going to happen overnight but on a consistent basis their potential for weight gain.  Many factors come in play, and a ton of people can go their whole life with eating unhealthy foods and live a very long time.  For diabetics this is bad, because those who have diabetes want their glucose levels to be stable throughout the day.  Vegetables and whole grains are low on the glycemic index level, which results in a very slow absorption rate into the body and in return does not allow your glucose to spike...that much.  Everyone is different, so this is a trial-and-error game on your part so see which foods spike your glucose.  Example: I enjoy oatmeal because it keeps my glucose levels stable throughout the day. If someone else eats oatmeal, their glucose levels could be slightly higher vs. mine.  This might be due to any digestive issues, ailments or diseases that person might have. So, experiment and see what works for your body only.

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The higher the Glycemic number, the higher the Glycemic index will be, therefore, turning to glucose faster in the body.  You really want foods that have a glycemic number below 40.  This will ensure that your blood sugar is stable throughout the day, causing no insulin spike and no weight gain. 

 

The pancreas secretes the hormone "Insulin" to lower glucose in your body.  People like me who choose to become Vegan usually get their sugars from all the carbohydrates (i.e. fruits, vegetables, almond milk, nuts, grains, beans and cereals) that turn to glucose in the blood.   

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What is the glycemic load?

The glycemic load is based on the food and serving size as a whole.  The glycemic index bases it on food only.  So, the correct way of choosing a low glycemic food would be to FIRST, choose from the glycemic index THEN, from the glycemic load chart for the correct portion amount.

 

Fiber: Lowers the glycemic load of a food.  Knowing this, you should be able to whip together a fantastic low glycemic dish!



Why should you choose low glycemic index foods?

* Feel fuller throughout the day

* The glucose will be burned as energy and not stored as fat

* Decrease the risk for diabetes

* Helps control your blood sugar 



Keynote:

I would recommend mixing in higher glycemic index foods with lower glycemic index foods, therefore, lowering the overall GI Index & GI Load number.  If you focus on the Index and the Load as a whole, you have the potential to lose weight.  Weight loss results in the improvement of your Glycemic control, and a decrease in your overall blood glucose levels...based on my experience with myself.        



What do the numbers means?

* Less than 50 is considered low

* 50-65 is considered medium

* 65 and up is considered high

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Examples of low glycemic foods​

* Black beans

* Chickpeas 

* Lentils

* Sweet potatoes

* Rice, other than white

* Grains

* Bulgar

* Barley

* Bananas, depending on the color

* Oatmeal

* Nuts

* Seeds

* Grain breads, Alvarado Street Bakery Breads, Ezekiel Breads

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​​​​​Examples of high glycemic foods

* White breads

* Cookies

* Cakes

* Candies

* Sweets

* Sodas

* Donuts

* Cakes

* Cereals

* Pies

* Ice cream

* Chips

* Soda

 

Usually, any type of food that has a lot of sugars, processed, white flours is considered to have a high glycemic level.  

 

Example: A Vegan brownie with 9 grams of fat, and 13 grams of sugar.  Even though it's Vegan can still fall into the low, medium or high ranges, depending on the sugar and non-dairy milk being used. 

 

It's not rocket science, if you know how the body works, then it's like second nature. If you eat a food that ranks high on the glycemic level, then what's going to happen to all that sugar in your bloodstream?  Your pancreas releases insulin which lowers the sugar, but if you continue to eat junk food, and foods that rank over 65, then you're ​going to be riding a roller coaster every day.  You want to control your blood sugar; you want it stabilized throughout the day.  You don't want your pancreas to constantly releasing insulin, this is where the term diabetes rolls in.  What I like to do is combine a lot of low glycemic foods with a few high, therefore, lowering the overall glycemic load of the meal.      

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Sources:

Artale, Joseph C. "How to Use the Glycemic Index." Https://Www.Webmd.Com/, 26 Aug. 2024, www.webmd.com/diabetes/glycemic-index-good-versus-bad-carbs. Accessed 14 Feb. 2025.