🤔 Have you ever had a snack in hopes of curing your afternoon hunger only to feel up and then down again? That’s called a blood sugar (glucose) dip, and it can be the ultimate downer and productivity killer.
The glycemic index (GI) indicates how quickly food with carbs affect your blood sugar level. Studies have shown that the low GI diet may result in weight loss, reduce blood sugar levels, and lower the risk of heart disease and type 2 diabetes.
The glycemic index is based on the understanding that not every carb is created equal. “Say someone said that you could have 100 grams of carbs a day,” says endocrinologist Dr. Alexander Williams. “If you had that all in soda, intuitively you would understand that’s not the optimal way to get your carbs when you can instead, eat whole grain rice, vegetables, fruits and other things.”
The reason for these differences comes from how carbs react in your body. Simple carbohydrates — say, the sugars found in soda and sweet desserts — are broken down faster than the more complex carbohydrates found in some vegetables and whole-grain foods. As a result, your blood sugar spikes and then falls rapidly.
🟢 Low: 55 or below
🟤 Moderate: 56-69
🔴 High: 70 or above
The glycemic load (GL), on the other hand, takes into account both the speed of blood sugar spike and quantity of carbs in a serving.
🟢 Low: 10 or below
🟤 Moderate: 11-19
🔴 High: 20 or above
🍏 So here are some fruits and vegetables with low glycemic index and load that you can enjoy:
| Fruit or vegetable | Glycemic Index (GI) | Glycemic Load (GL) |
| Cherries | 22 | 3 |
| Grapefruit | 25 | 3 |
| Broccoli | 32 | 1 |
| Carrot | 35 | 2 |
| Tomato | 38 | 2 |
| Pear | 38 |
4 |
| Apple | 38 | 6 |
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