Glycemic index versus glycemic load both are important and should not be ignored!
There are many people who are interested in eating healthier, especially as we enter a new year! One of the factors that they often consider is the way that carbohydrates affect the blood sugar and the storage of fat in the body. Knowing the difference between the glycemic index versus glycemic load will help towards maintaining normal blood sugar levels.
It is a well-known fact that carbohydrates can have an effect on your weight loss efforts. If you are eating carbohydrates that digest and release their glucose into the bloodstream quickly, you may find it difficult to lose weight.
Even though most people are aware of the benefits of limiting carbohydrates or, at the very least, the type of carbohydrates they eat, they may have some questions about the glycemic index versus glycemic load. These are two terms that are very similar to each other in the way that they sound but they are quite different in their meaning.
Understanding the difference does more than increasing your knowledge about the way carbohydrates affect the body, it can allow you to use it to your advantage. The first factor to consider is the basic definition of both of the terms. This can go a long way in helping you to understand the difference between the two.
Glycemic Load – This is a way of breaking down carbohydrate foods according to the number of carbohydrates that are inside of a serving of food. When a food has a glycemic load of 10 or under, they are considered to be a low carbohydrate and will not impact your blood sugar significantly.
Glycemic Index versus Glycemic Load and How Glucose Affects Both
Anything above a glycemic load of 20 will tend to spike your blood sugar and leave it up for a longer period of time which should be avoided as it contributes more glucose to the bloodstream. Glycemic load is important for individuals who are on a low carbohydrate diet. Eating a diet that has a consistent low glycemic load can also be beneficial for those who are watching their blood sugar levels due to diabetes.
Glycemic Index – This index is also associated with the carbohydrates in food and measured by how high the sugar goes once something is eaten. However, rather than counting how much sugar is in the food, it shows how quickly the carbohydrate is digested and therefore, released as glucose in the bloodstream.
When a food is high on the glycemic index, it tends to raise the blood sugar level more than a food that is low on the glycemic index. The glycemic index talks about the types and release of sugar from food but it does not talk about how many carbohydrates are in a particular type of food.
When you understand the differences in glycemic index versus glycemic load, it can go a long way in helping you to make wise choices with the foods that you eat. Glycemic load is a better indicator of how a food will affect your blood sugar levels as it affects it for a longer period of time contributing more glucose into the bloodstream.
The glycemic index can also be used when you’re trying to keep your blood sugar levels balanced. The bottom line is, individuals who are trying to lose weight or maintain lower blood sugar levels would benefit from consuming foods that are low on both the glycemic index and glycemic load lists.
The glucose in those foods tends to enter the bloodstream more slowly, resulting in fewer blood sugar spikes and keeping you full for a much longer time.