The Glycemic Index and Glycemic Load of foods is the optimal way to know foods that promote a balanced, sustainable blood sugar response in your body. Both GI and GL measure how carbohydrate foods are converted into simple sugars, absorbed, and then used to produce energy in the body. The two differ from each other in that the Glycemic Index measures per food how quickly it becomes an available source of sugar for the body while the Glycemic Load measures per normal serving of food. This is an important distinction because some foods, i.e. watermelon, have a high glycemic index but a low glycemic load. This is the case of many fruits (natures candy), that they have a high amount of digestible carbohydrates (high glycemic index) however; it is unlikely that one could consume enough to have a negative impact on blood sugar.
Low GI and GL foods are excellent for weight loss and achieving ideal body composition because they help maintain your blood sugar, energy, and metabolism.
Top 10 Low GI Foods | Top 10 High GI Foods |
Apples | Candy |
Berries and Cherries | Cookies |
Barley | Juices |
Grapefruit | White Potatoes |
Legumes (lentils, beans) | Chips (corn and potato) |
Nuts (almonds, walnuts) | Sugar |
Oatmeal (unsweetened) | Most Breakfast Cereals |
Green Peas | Sweetened Soda |
Tomatoes | Sweet Snacks |
Plain Yogurt (unsweetened) | White Bread and Bagels |
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