Glycemic Index and Glycemic Load


Eating low glycemic index foods is only part of it, the other is how much you are eating, which would be your glycemic load.

Even a low glycemic index food, eaten in large enough quantity, can contribute to raising your blood sugar and insulin levels.


Don’t despair though- there is a ‘free foods’ list! These foods have less than 5 grams of carbs, or less than 20 calories, in 100 grams. So unless you are dealing with Type 1 diabetes, eat away, especially from the veggie list, as this is where your nutritient density comes into play, and where you will find anti-cancer properties abounding!

Click here to see the Low Carb Food List


Note that the factors that slow the sugar release into your bloodstream are fiber, amount of protein or fat in the food, the type of sugar or starch (there are many, and some are slow to be processed by your body, while others are fast), and how processed the food is.


The more ‘refined’ a starch is, from grinding it into fine particles like in flour, or heating it which makes digestion and absorption easier and faster, will mean these starch chains are in smaller pieces, and ultimately raise your blood glucose levels more quickly.


Now for the glycemic index:


Important to know: lists vary greatly and you cannot hang your hat on any one list. There is also some controversy surrounding how these list are created, as they usually only look at the glucose levels 2 hrs after eating and not 3 and 4 hrs.


That said, as there are thousands of foods that have been evaluated, the best thing I can suggest you to do is to check out the lists presented by David Mendosa. He is the dude when it comes to anything related to diabetes, and GI is a huge part of that.



Alternatively you can do a more extensive search of thousands of foods on the site listed below. Once on the site, click on <GI DATABASE> on the left hand side. There you can enter a food group like beans, or rice, and see the different GI indexes, as well as the carbs and the GI load, for many different varieties. You can also enter in values to see which foods are below or above a GI of 50, or 40.


Glycemic index below 50 is considered low (I like below 45), and glycemic load below 10 is considered low.



If you are overwhelmed now, let me simplify it for you:

+ Eat tons of veggies

+ Check out the “Free Foods” list on my website and eat as much from those as you want, especially the veggies.

+ Stick to whole grains only and in moderation, and nothing made with flour






Glycemic load- if you care, is determined by:

<GI value  x  carbohydrate per serving / 100>

Ex: 1 orange: 48 x 11g = 528/100 = 5.28 = 5 (Glycemic Load value)

Ex: 250 ml (approx. 1 cup) Gatorade: 78 x 15g = 1170/100 = 11.7 = 12 (Glycemic Load value)