Glycemic Index (GI) vs Glycemic Load (GL)

Two important terms help us understand their effect on blood sugar:

Glycemic Index (GI) – how fast a food raises blood sugar
Glycemic Load (GL) – how much a food raises blood sugar based on the portion eaten

Understanding both GI and GL helps in better food choices, especially for diabetes, PCOS, insulin resistance, and weight management.

WHAT IS GLYCEMIC INDEX (GI)?

Glycemic Index tells us how quickly a carbohydrate-containing food raises blood glucose compared to pure glucose.

Measured on a scale of 0–100
Pure glucose has a GI of 100
GI reflects carbohydrate quality, not quantity
GI testing is done using 50 g of available carbohydrates (not a typical portion)

GI CATEGORIES:

Low GI: 55 or less

Medium GI: 56–69

High GI: 70 and above

COMMON GI VALUES:

White bread – GI ~75 (High)
White rice – GI ~70 (High)
Oats (rolled) – GI ~55 (Low to medium)
Apple – GI ~36 (Low)
Banana (ripe) – GI ~52 (Medium)
Watermelon – GI ~72 (High)

LIMITATION OF GI:

GI does not consider how much food you actually eat.

A food may have a high GI but still cause only a small sugar rise if eaten in a small quantity.

GRAINS AND STARCHES

Low Glycemic Index

(55 or less)

Choose Most Often

Medium Glycemic Index

(56 to 69)

Choose Less Often

High Glycemic Index

(70 or more)

Choose Least Often

Breads:

Heavy Mixed Grain

Breads Spelt Bread

Sourdough Bread

Tortilla (Whole Grain)

Breads:

Chapati (White, Whole Wheat)

Flaxseed/Linseed Bread

Pita Bread (White, Whole Wheat)

Pumpernickel Bread

Roti (White, Whole Wheat) Rye Bread (Light, Dark, Whole Grain)

Stone Ground Whole Wheat Bread

Whole Grain Wheat Bread

Breads:

Bread (White, Whole Wheat)

Naan (White, Whole Wheat)

Cereal:

All-BranCereal

All-Bran Buds

With Psyllium Cereal

Oat Bran

Oats (Steel Cut)

Cereal:

Cream of Wheat(Regular) Oats (Instant)

Oats (Large Flake)

Oats (Quick)

Cereal:

All-Bran FlakesCereal

Corn FlakesCereal

Cream of Wheat(Instant) Puffed Wheat Cereal

Rice Krispies

Cereal Special K Cereal

Grains:

Barley

Bulgur

Mung Bean Noodles

Pasta (Al Dente, Firm)

Pulse Flours

Quinoa

Rice (Converted, Parboiled)

Grains:

Basmati Rice

Brown Rice

Cornmeal

Couscous (Regular, Whole Wheat)

Rice Noodles

White Rice (Short, Long Grain)

Wild Rice

Grains:

Jasmine Rice

Sticky Rice

White Rice (Instant)

North Indian:

Multigrain roti (atta + chana/soya/barley)

Barley (jau) roti

Besanchilla

Moong dal chilla

North Indian:

Whole wheat roti (plain atta)

Missi roti

Dalia (broken wheat)

North Indian:

Maida roti

Naan

Bhatura

South Indian:

Red rice (matta/parboiled Kerala rice) – controlled portion

Parboiled rice (small portion)

Ragidosa

Ragiidli

South Indian:

Plain dosa

Idli

Lemon rice (controlled portion)

South Indian:

White polished rice

Pongal (white rice based)

Thin rice flakes (poha/aval)

Other:

Peas

Popcorn

Sweet Potato

Winter Squash

Low Gi potato

Other:

Beets*

Corn

French Fries

Parsnip Potato (Red, White, Cooled)

Rye Crisp Crackers (e.g. Ryvita Rye Crispbread) Stoned Wheat Thins

Crackers

Other:

Potato (Instant Mashed) Potato (Red, White, Hot) Pretzels

Rice Cakes

Soda Crackers

* Most starchy/sweet vegetables (e.g. peas, parsnip, winter squash) provide 15 g or more carbohydrate per 1 cup serving. Beets and carrots often provide less than 15 g carbohydrate per serving (marked above with *). Most non-starchy vegetables have a GI below 20 or are not assigned a GI because their carbohydrate content is too low to significantly affect blood glucose.

FRUITS

Low Glycemic Index

(55 or less)

Choose Most Often

Medium Glycemic Index

(56 to 69)

Choose Less Often

High Glycemic Index

(70 or more)

Choose Least Often

Apple

Apricot

(Fresh, Dried)

Banana (Green, Unripe)

Berries

Cherries (Fresh)

Cantaloupe Grapefruit

Honeydew

Kiwi

Melon

Orange

Peach

Pear

Plum

Pomegranate

Prunes

Banana (Ripe, Yellow) Cherries (Bottled)

Cranberries (Dried)

Figs (Fresh, Dried)

Grapes

Kiwi

Lychee

Pineapple

Raisins

Mango

Banana (Brown, Overripe)

Watermelon

Milk, Alternatives and Other Beverages

Low Glycemic Index

(55 or less)

Choose Most Often

Medium Glycemic Index

(56 to 69)

Choose Less Often

High Glycemic Index

(70 or more)

Choose Least Often

Almond Milk

Cow Milk (Skim, 1%, 2%, Whole)

Frozen Yogurt

Greek Yogurt

Soy Milk

Yogurt (Skim, 1%, 2%, Whole)

Rice Milk

Meat and Alternatives

Low Glycemic Index

(55 or less)

Choose Most Often

Medium Glycemic Index

(56 to 69)

Choose Less Often

High Glycemic Index

(70 or more)

Choose Least Often

Baked Beans

Chickpeas

Kidney Beans

Lentils

Mung Beans

Romano Beans Soybeans/Edamame

Split Peas

Lentil Soup (ready-made)

Split Pea Soup (ready-made)

Meat, poultry, and fish have a GI of zero / not applicable because they contain no carbohydrate and do not raise blood glucose levels. Pulses (such as lentils, beans, and chickpeas) contain carbohydrates, but they have a low glycaemic index. When ½ cup or more of cooked pulses is eaten, the carbohydrate amount becomes significant, so they are counted in the grains and starches group for GI and carbohydrate exchanges. In smaller amounts, pulses may be counted as meat or protein alternatives.

REFERENCE:

https://guidelines.diabetes.ca/GuideLines/media/Docs/Patient%20Resources/glycemic-index-food-guide.pdf
International tables of glycemic index and glycemic load values, 2021, University of Sydney, Glycemic Index Research, GI Search Tool
Glycemic index and glycemic load for 100+ foods Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels.

FOOD	Glycemic index (glucose = 100)	Serving size (grams)	Glycemic load per serving
BAKERY PRODUCTS AND BREADS
White wheat flour bread	71	30	10
Wonder bread, average	73	30	10
Whole wheat bread, average	71	30	9
100% Whole Grainbread (Natural Ovens)	51	30	7
Pita bread, white	68	30	10
Corn tortilla	52	50	12
Wheat tortilla	30	50	8
BEVERAGES
Coca Cola®, average	63	250 mL	16
Fanta®, orange soft drink	68	250 mL	23
Apple juice, unsweetened, average	44	250 mL	14
Gatorade	78	250 mL	12
Orange juice, unsweetened	50	250 mL	12
Tomato juice, canned	38	250 mL	4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average	55	30	12
Cornflakes™, average	93	30	23
Muesli, average	63	30	16
Oatmeal, average	55	250	13
Instant oatmeal, average	83	250	30
Puffed wheat, average	80	30	17
Raisin Bran™ (Kellogg's)	61	30	12
Special K™ (Kellogg's)	69	30	14
GRAINS
Pearled barley, average	28	150	12
Sweet corn on the cob, average	60	150	20
Couscous, average	65	150	9
Quinoa	53	150	13
White rice, average	89	150	43
Quick cooking white basmati	67	150	28
Low GI rice:	50	30	14
Red rice (matta)	45	30	12
Brown rice, average	50	150	16
Whole wheat kernels, average	30	50	11
COOKIES AND CRACKERS
Vanilla wafers	77	25	14
Shortbread	64	25	10
Rice cakes, average	82	25	17
Rye crisps, average	64	25	11
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular	57	50	6
Milk, full fat	41	250 mL	5
Milk, skim	32	250 mL	4
Reduced-fat yogurt with fruit, average	33	200	11
FRUITS
Apple	39	120	6
Banana, ripe	62	120	16
Dates, dried	42	60	18
Grapefruit	25	120	3
Grapes	59	120	11
Orange	40	120	4
Peach	42	120	5
Pear	38	120	4
Prunes, pitted	29	60	10
Raisins	64	60	28
Watermelon	72	120	4
BEANS AND NUTS
Baked beans, average	40	150	6
Blackeye peas, average	33	150	10
Black beans	30	150	7
Chickpeas, average	10	150	3
Chickpeas, canned in brine	38	150	9
Kidney beans, average	29	150	7
Lentils, average	29	150	5
Soybeans, average	15	150	1
Cashews, salted	27	50	3
Peanuts, average	7	50	0
VEGETABLES
Green peas, average	51	80	4
Carrots, average	35	80	2
Parsnips	52	80	4
Baked russet potato, average	111	150	33
Boiled white potato, average	82	150	21
Instant mashed potato, average	87	150	17
Sweet potato, average	70	150	22
Yam, average	54	150	20

REFERENCE-https://www.scribd.com/document/337729212/Glycemic-Index-and-Load

WHAT IS GLYCEMIC LOAD (GL)?

Glycaemic Load (GL) tells us how much a food will actually raise blood sugar after we eat a normal portion.

Unlike GI alone, GL gives a more realistic picture of blood sugar response in daily life.

GL considers two things:

How fast blood sugar rises → Glycaemic Index (GI)
How much carbohydrate is eaten → portion size

Because it includes both quality and quantity of carbohydrates, GL is more practical for everyday meals.

GL CATEGORIES

Low GL: 10 or less
Medium GL: 11–19
High GL: 20 or more

GI VS GL – KEY DIFFERENCES

GI VS GL KEY DIFFERENCES

REAL FOOD EXAMPLES (GI + GL)

Watermelon (1 cup)

GI: ~72 (High)
GL: ~4 (Low)
Reality: High GI but low carbohydrate per serving → safe in normal portions

White rice (1 bowl, cooked)

GI: ~70 (High)
GL: ~23 (High)
Reality: Large carbohydrate load → can spike blood sugar

Apple (1 medium)

GI: ~36 (Low)
GL: ~6 (Low)
Reality:Fibre-rich and blood-sugar friendly

Banana (1 medium)

GI: ~52 (Medium)
GL: ~13 (Medium)
Reality: Acceptable, but portion size matters

Oats (rolled, cooked)

GI: ~55 (Low–medium)
GL: ~10 (Low)
Reality: Excellent choice for daily breakfast

White bread (1 slice)

GI: ~75 (High)
GL: ~10 (Medium)
Reality: One slice may be okay, but multiple slices can raise sugar sharply

WHY GL MATTERS MORE IN DAILY LIFE

We rarely eat foods alone. Most meals contain:

Carbohydrates
Protein
Fat
Fibre

These slow digestion and reduce the speed and extent of blood sugar rise.

A high-GI food in a small portion may not cause harm
A moderate-GI food in a large portion can still spike blood sugar

This is why GL is more meaningful than GI alone.

Factors Influencing Glycemic Load in Daily Meals

Cooking method (boiled, pressure‑cooked, fried)
• Food processing and refinement
• Ripeness of fruits
• Presence of fiber, protein, and fat
• Liquid vs solid form of food

Eating carbohydrates along with protein, fat, and fiber slows digestion,
reduces glucose spikes, and lowers the overall glycemic load of a meal.

PRACTICAL DIETARY TIPS

✔ Do not avoid foods only because their GI is high
✔ Focus on portion control to keep GL low
✔ Combine carbohydrates with protein, fat, and fibre
✔ Aim for low to medium GL meals most of the time