Learning about the GI or GL doesn’t mean you need to give up your favorite foods. Rather, it equips you with the knowledge to make small, smarter adjustments, like choosing whole-grain bread over white bread or enjoying fruit with yogurt instead of candy.
When interpreting a GI or GL chart, foods are grouped according to their index values. A low GL is defined as 10 or less, medium GL falls between 11 and 19, and high GL is 20 or above. For the glycemic index, foods with a value below 55 are considered low, those between 55 and 70 are medium, and anything over 70 is classified as high.
In the earlier article, we have explained that a food with a high GI does not always have a high GL, since serving size plays an important role. So, if a food is high in GI but low in GL, or the other way around, which foods are the better choices to eat?
High GI but Low GL:
These foods cause a quick rise in blood sugar per gram of carbohydrate, but the serving size is small enough that the overall impact is mild.
Example: Watermelon has a high GI but low GL because it’s mostly water, so the actual carb load per serving is low.
Takeaway: These foods can still be enjoyed in moderation, especially as part of a balanced meal.
Low GI but High GL:
These foods release sugar slowly, but the portion size or carb content is large enough that they still deliver a significant glucose load.
Example: Brown rice or wholemeal bread have low GI values, but a large portion can push the GL into the high range.
Takeaway: These are generally healthier carb choices, but portion control is important.
So, what should you eat?
1. Prioritize low-GI, low-GL foods. Incorporating more non-starchy vegetables into your meals. Non-starchy vegetables such as broccoli, spinach, and cauliflower have a very low GI and GL value.
2. Aim for a balanced meals by combining carbs with protein, fiber, and healthy fats can help slow the absorption of carbohydrates and reduce the impact on blood sugar levels. For example, pairing fruit with nuts slows down sugar absorption.
3. Limiting or avoiding processed and sugary foods. These tend to have a high GI and GL value and can lead to spikes in blood sugar levels.
4. Enjoy high-GI but low-GL foods occasionally (like watermelon or pineapple) without guilt.
5. Watch portions of low-GI but high-GL foods. They’re healthy, but too much can still spike blood sugar.
Examples of foods with low to moderate GI and GL.
Fresh fruits: Avocado, cherries, apples, strawberries, pears, plums
Fresh vegetables: Asparagus, beetroot, cauliflower, broccoli, carrots, cabbage, celery, mushrooms, spinach, tomatoes
Pulses: Chickpeas, soybean, lentil sprouts
Grains: Wheat bran, quinoa, sprouted grains
Pasta: Wholegrain spaghetti, whole wheat pasta
Lean meat, fish, dairy milk, beancurd, nuts