# RKS: GI vs GL FACE-OFF - GI - The Fad, But GL - A Dictating Health Reality

 

# RKS: GI vs GL FACE-OFF

GI - THE FAD, BUT GL - A DICTATING HEALTH REALITY

RKS / 2026-2027 / Ser 9 / Blog 4

1st July 2026

THE GI & GL COMBAT

ENLIGHTENING ON THE IMPORTANCE OF GL

Dear Reader,

Glycemic Load (GL) is the most accurate predictor of how a specific food impacts blood sugar and insulin. While Glycemic Index (GI) only measures how fast carbs break down, GL calculates both the speed and the quantity in a realistic serving. This makes it pivotal for controlling insulin spikes. 

When chased by a dog compared to a tiger one would accordingly run or gallop. So does the secretion rate of insulin from pancreas depends upon how glucose floods the blood. Facing one animal is different from confronting a hound. Similarly the carbs with varying GI can be conquered but GL needs to be factored whether the pancreatic insulin can counter the same. This blog is devoted exclusively to unveiling the GI of carbs as well as GL of foods consumed to make an educative choice whilst choosing items in meals.

GLYCEMIC INDEX

The GI was first proposed by Canadian physician and professor Dr. David J. Jenkins (along with his co-workers) in 1981. 

GI GRADES

Foods are ranked on a scale of 0 to 100 with respect to their GI with pure glucose taken as base 100.

• Low GI: 55 or less (preferred)
• Medium GI: 56-69
• High GI: 70 or more (to be shunned)

A food with a GI of 55 means its carbs causes roughly a 55% as large a blood sugar rise compared to consuming the exact same amount of pure glucose.

Table: Classification of food items based on GI.

GLYCEMIC LOAD 

Ordinarily the carbs on the mere basis of its higher GI values have been castigated to be detrimental. However, it is not the high GI that matters but how much carbs are consumed irrespective of their GI. This is expressed as Glycemic Load (GL). 

GL = GI x carbs

    100

GL does not measure the speed or rate of glucose entering the plasma per min. but, instead, it measures the total cumulative exposure of blood to carbs over a full 120-minute window compared to a reference food.

GL GRADES

GL is classified as:

• Low GL Foods (<10): Cause minimal fluctuations in blood sugar and are ideal for steady energy and diabetes management.

• High GL Foods (11-19): Offer a steady release of energy without causing rapid blood sugar spikes.

• High GL Foods (>20): Lead to sharp blood sugar spikes; these should be consumed in smaller portions or be paired with fiber, protein, or healthy fats to slow down digestion if GL is high.

A healthy total daily GL is generally recommended to be <100. 

Table: Classification of food items based on GL.

CONCLUSION 

The concept of GL was first proposed in 1997 by a team of researchers led by Dr. Walter Willett at the Harvard School of Public Health. Dr. Willett's team developed the GL to measure both the quality and the quantity of carbohydrates in a typical serving as against GI which measures only how fast a food raises blood sugar.

One needs to bother more about GL than GI. Here are two permutations of GI vs corresponding safer low GL or concerning higher GL food items.

Table: High and medium GI vs low GL food items (few).

Table: Low and medium GI vs High GL food items (few).

For a complete GI & GL chart visit: https://glycemic-index.net/glycemic-index-chart/.

The dream food items from each food class that have both a lower GI as well as a low GL are as follows:

• Legumes: Kidney beans (GI: ~28; GL: ~7), Green lentils (GI: ~25; GL: ~4)
• Grains: Rolled oats (cooked) (GI: ~55; GL: ~10), Quinoa (cooked) (GI: ~53; GL: ~9), Brown rice (steamed) (GI: ~28; GL: ~7)
• Fruits: Apples raw with skin (GI: ~38; GL: ~6); Cherries (raw) (GI: ~22; GL: ~3), Watermelon (GI: ~76; GL: ~4)
• Vegetables: Carrots (boiled) (GI: ~71; GL: ~6); Sweet potato (boiled) (GI: ~63; GL: ~11)

It is necessary to ensure that the total daily GL does not exceed 100.

The upcoming next blog dwells on how the insulin manufacturing and release is fine-tuned by pancreas in response to carbs with differing GI values. Only a deep-dive indeed into the mathematics provided can be assuring to enjoy food or else one will continue to lead lifestyle and be bound by compulsions in choosing carbs-containing based on one’s perception and lesser knowledgeable influencers.

DR R K SANGHAVI

Prophesied Enabler

Experience & Expertise: Clinician & Healthcare Industry Adviser

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