Glycemic Load

Glycemic load (GL)

Carbohydrates with a low glycemic index (GI) and glycemic load (GL) result in a slower, more gradual rise in blood sugar levels, as illustrated in the figure above.

Foods with different GI and GL values ​​thus affect blood sugar and insulin levels over time.

The glycemic index reflects how quickly a food raises blood sugar levels, while the glycemic load (GL) takes into account both the quality (GI) and quantity of carbohydrates, giving a more complete picture of their effect.

Foods with high GI (≥70) and high GL (≥20), shown by the red curve, cause a sudden rise in blood sugar levels, peaking approximately 30 minutes after consumption.

This rapid rise triggers a significant insulin response, which then rapidly lowers glucose levels, often below baseline, potentially causing reactive hypoglycemia:

This blood sugar 'roller coaster' is common with refined or processed carbohydrates that are absorbed quickly.

Foods with a medium GI (56–69) and medium GL (11–19), shown by the yellow curve (Figure 1), produce a more moderate rise in glucose and insulin levels, with a lower peak and a slower return to baseline.

This intermediate response is typical of foods with a balanced carbohydrate composition, which provide a sustained glucose supply and avoid extreme fluctuations.

Foods with a low GI (≤55) and low GL (≤10), illustrated by the green curve (Figure 1), have only a minimal impact on blood sugar and insulin levels.

The gradual increase and sustained availability of glucose, characteristic of foods high in fiber and complex carbohydrates, helps stabilize blood sugar levels and minimize excessive insulin release, supporting metabolic health.

However, GI and GL alone are not sufficient for nutritional decisions — only a complex assessment of composition, nutrient density, and individual response can truly create an effective diet.

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