Developer: Vladimir borisov
Category: Lifestyle
Glycemic Index (GI) and Glycemic Load (GL) are the two main measures of the effect of foods on
blood sugar levels after they are eaten.
GI is a qualitative indicator, calculated as the ratio of 50 g of carbohydrates of the test product to 50 g of the standard glucose carbohydrate.
GN is a quantitative indicator that characterizes the magnitude of the increase in blood glucose levels after eating a particular food.
The insulin index (II) is a measure of the intensity of spikes in blood sugar and insulin. In other words, it determines the rate of insulin production in response to the breakdown of carbohydrates.
Knowing these indicators will be useful for you to control the concentration of glucose in the blood, as well as when developing a diet for weight loss or weight gain.
The glycemic index of foods is divided into three categories:
- Low GI - less than 55
- Medium GI - 56-69
- High GI - more than 70
The lower the GI of a food, the less it can affect blood sugar levels.
For most people, low glycemic foods are preferable.
However, it is worth noting that, for example, carrot juice has a high GI, but contains only a few grams of carbohydrates per glass - which means low GL.
The glycemic load of carbohydrate-containing foods is divided into three categories:
- Low - less than 10
- Medium - 11-19
- High - more than 20
In most cases, the GL of the daily diet of healthy people should not exceed 100 units.
When losing weight or with diabetic nutrition, in order to normalize insulin levels, the glycemic load should be no more than 60-80 units per day.
Norms of daily glycemic load:
- For normal nutrition - no more than 100
- Food for weight loss - no more than 80
- Diabetic food - 60-70
