4.6

Glycemic index and glycemic load

Carbohydrates break down into glucose during digestion, affecting blood sugar.

The glycemic index (GI) measures how quickly food raises blood sugar.

High-GI foods like white bread cause rapid spikes, while low-GI foods like whole grains result in gradual increases.

The glycemic load (GL) considers both quality and quantity of carbs.

High-GL foods impact blood sugar due to large carb amounts and high GI.

Managing blood sugar is vital, especially for diabetes.

High-GI foods cause spikes and crashes, while low-GI foods provide sustained energy and control.

Including low-GI foods like whole grains, lean proteins, and fruits promotes stable blood sugar.

GI and GL are tools, not sole determinants of a healthy diet.

Nutrients, fiber, and balance matter.

Understanding carbs’ impact on blood sugar helps maintain energy, support health goals, and prevent chronic diseases.