Understanding Glycemic Load (Plus Recipe Round Up)
What is a glycemic load, you ask? And why should you consider it when selecting the foods you eat?
I find it’s helpful to think of glycemic load (GL) as a way to predict how eating a certain food might affect your blood sugar levels. It's like a combination of how quickly a food makes your blood sugar rise along with how much of it you’re eating.
This can be helpful when you are trying to manage blood sugar levels, like in diabetes or if you’re aiming for steady energy throughout the day, wanting to balance hormones, help with weight loss, and prevent insulin resistance.
How Exactly Does it Work?
The glycemic load is determined based on the glycemic index (GI) of a food, combined with the amount of carbohydrates in the food. Not all foods have a glycemic index because GI is only relevant for foods that contain carbohydrates.
Foods like meats, fish, eggs, oils, and most vegetables that are low in carbohydrates (like leafy greens) don't have a glycemic index rating because they don't significantly affect blood sugar levels.
Carbohydrate-containing foods, like grains, fruits, some vegetables, and sugary snacks, are assigned a glycemic index number based on their potential to spike your blood sugar levels.
We can look at watermelon as an example, it has a high glycemic index, so it can raise your blood sugar quickly, but because it doesn't have many carbohydrates in a typical serving, its glycemic load is considered low. It won’t actually spike your blood sugar that much when you eat it.
How Balancing Your Meals Keep GL Down
Just because a food has a high glycemic index, it doesn’t necessarily mean you can’t enjoy it.
When we pair foods with proteins and fats with high GI food, it can help reduce the total glycemic load of a meal. This is because protein and fats take longer to digest, and so the carbohydrates in the high-GI food are absorbed more gradually, which leads to a more moderate rise in blood sugar rather than a spike.
So, while the glycemic index of the food itself doesn’t change, the overall effect on your blood sugar is less dramatic when combined with protein, effectively lowering the glycemic load of the meal.
This means it’s a good rule of thumb to include all three macronutrients– protein, carbs, and fats with every meal and snack.
High Glycemic Index Foods
White Bread and Baked Goods
Sugary Foods and Sweets
Starchy Vegetables such as potatoes and corn
Refined Grains like white rice, instant oatmeal
Certain Fruits such as watermelon, pineapple, and bananas
Processed Snacks like crackers and chips
Sweetened Beverages such as soft drinks, fruit juice cocktails, and energy drinks
Low GL Recipe Ideas
Make this the night before, and use low GI fruits like berries for a balanced start to the day.
Almond flour contains a lower GI than typical flour.
Crustless Tuna Breakfast Quiche
Can be prepped ahead, and packed with protein to keep your blood sugars regulated.
Mediterranean Chicken Lettuce Wraps
Take these for lunch for a balanced meal midday.
This sandwich uses rye bread, and plenty of protein to keep the GL low.
A hearty vegetarian meal with beans and yummy squash.
Broccoli, salmon, and yummy mediterranean dressing make this bowl a satisfying meal.
Moroccan Chicken with Sweet Potato Mash
Sweet potatoes are higher in fiber than regular potatoes and so have a lower GI.
Low Sugar Chocolate Chip Cookie Dough Bites
These cookie dough bites have a secret ingredient you’ll never guess that keeps the GL down.