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How to Calculate Glycemic Index To understand how to calculate glycemic index, researchers follow these steps: Give volunteers 50 g of carbohydrate from a test food. Measure their blood sugar every 15–30 minutes for 2 hours. Calculate the area under the curve (AUC) of the blood glucose response. Compare this with the AUC of pure glucose (GI = 100). GI Classification: Low, Medium, High GI Value Classification Glycemic Index Impact on Blood Sugar ≤55 Low GI Slow rise in blood sugar, more stable energy 56–69 Medium GI Moderate rise in blood sugar ≥70 High GI Sharp and sudden blood sugar spike Examples from Common Indian Foods (Protein & Healthy Fats) Even though GI is often used for carbs, it’s important to know that proteins and fats have either a very low GI or none at all. That’s why they cause almost zero glycemic index impact on blood sugar. Eggs – GI = 0 Paneer – GI ~27 Tofu – GI ~15 Soya chunks – GI ~10 Chicken – GI = 0 Fish (Rohu, Surmai, Salmon) – GI = 0 Mutton – GI = 0 Greek yogurt – GI ~35 Healthy fats (Desi ghee, white makkhan, virgin coconut oil, extra virgin olive oil) → GI = 0 What is Glycemic Load: The Complete Picture The glycemic load (GL) is a more practical and accurate measure. While GI only tells you how fast carbs raise sugar, GL measures both the quality and the quantity of carbs you consume in one serving. How to Calculate Glycemic Load GL = (Glycemic Index × grams of carbohydrate in a serving) ÷ 100 GL Classification: Low, Medium, High GL Value Classification Real-World Effect ≤10 Low GL Minimal rise in blood sugar 11–19 Medium GL Moderate rise ≥20 High GL Strong spike, best to avoid Real-World Calculation Examples Using Indian Foods Paneer (100 g, 3 g carbs, GI ~27) → GL = 0.8 → Low GL Tofu (100 g, 2 g carbs, GI ~15) → GL = 0.3 → Very Low GL 2 boiled eggs (1 g carbs, GI ~0) → GL = 0 → No blood sugar rise Grilled fish (150 g, 0 g carbs, GI ~0) → GL = 0 → No blood sugar impact Chicken curry (150 g chicken, negligible carbs, GI ~0) → GL = 0 Glycemic Index vs Glycemic Load: The Ultimate Comparison GI vs GL for Practical Meal Planning GI helps identify if a carb is slow or fast digesting. GL helps you decide how much of that carb to actually eat. Why GL Provides More Realistic Blood Sugar Predictions The glycemic index impact on blood sugar is based on lab conditions, not real-life eating. When to Use Each Measure in Daily Life Use GI when comparing different carb types. Use GL when deciding portion sizes. For Diabetes Reversal Treatment, always combine low GI foods with proteins and healthy fats. Key Clinical Evidence and Research Findings Clinical studies show low-GI diets improve HbA1c, cholesterol, and weight management. A 2019 review found that low-GL diets predict blood sugar spikes better than GI alone. Research in Indian populations confirms that high GL meals worsen blood sugars. Complete Low Glycemic Index Food List Three colored sections showing foods by glycemic index (GI): Green top section labeled 'Low GI' with eggs, tofu, grilled chicken, fish, nuts, broccoli, and spinach; Yellow middle section labeled 'Medium GI' with white rice, rotis, and bananas; Red bottom section labeled 'High GI' with white bread, sweets, and potatoes. Dairy & Protein Sources Paneer, Tofu, Soya chunks, Eggs, Chicken, Mutton, Fish, Greek yogurt Vegetables (Non-Starchy, Low GI) Karela, Lauki, Turai, Cabbage, Cauliflower, Spinach, Methi, Cucumber Healthy Fats (GI 0) Desi ghee, White makkhan, Virgin coconut oil, Extra virgin olive oil Glycemic Load Chart of Indian Foods High-GL (≥20): White rice (1 cup), potato curry, 2–3 rotis Medium-GL (11–19): 1 medium roti, sweet corn Low-GL (≤10): Paneer, tofu, eggs, grilled fish, mutton curry, soya chunks, Greek yogurt, cucumber Tips for Using the GL Chart in Meal Planning Always pair proteins and healthy fats with carbs. Focus on low GL foods daily for steady blood sugar. Practical Applications: Using Both GI and GL Daily Meal Planning Strategies Base meals on proteins and healthy fats. Portion Control and Serving Size Tips Make protein the star of the plate, not carbs. Combining High-GI Foods with Low-GL Strategies Always add proteins and fats with carbs. Dining-Out and Travel Tips Choose grilled proteins and vegetables over carb-heavy foods. Why Choose Redial Clinic for Diabetes Management At Redial Clinic, Green Park, Delhi, we empower patients to achieve Diabetes Reversal naturally. At Redial Clinic, we don’t just manage diabetes—we help you reverse it with the right nutrition and lifestyle strategies. Frequently Asked Questions Q1. What is the Difference Between Glycemic Index and Glycemic Load? The Glycemic Index (GI) shows how quickly a carbohydrate raises blood sugar. The Glycemic Load (GL) measures both the speed and the amount of carbs eaten. In the Glycemic Index vs Glycemic Load debate, GL is the more practical measure for diabetes management. Q2. How Do I Calculate Glycemic Index for a Homemade Meal? GI cannot be calculated at home—it requires lab testing. For practical use, refer to published GI values of individual foods, especially carb-rich ones. Q3. How Can I Calculate Glycemic Load for Indian Foods? The formula is simple: GL = (GI × carbohydrate grams in serving) ÷ 100 Example: Paneer (100 g, 3 g carbs, GI 27) → GL = 0.8 → Very Low GL Q4. Which Indian Foods Have the Lowest Glycemic Index? From the low glycemic index food list, the best choices are: Eggs (GI 0, protein) Paneer (GI ~27, high protein & calcium) Tofu (GI ~15, plant protein) Soya chunks (GI ~10, very low carb) Fish, chicken, mutton (GI 0, protein + fat) Greek yogurt (GI ~35, but low GL due to few carbs) These foods have minimal impact on blood sugar, making them ideal for diabetics. Q5. Why Is Glycemic Load More Practical Than Glycemic Index Alone? Because GI doesn’t reflect portion size. GL combines quality + quantity of carbs, giving a more realistic picture of blood sugar impact. Q6. How Can I Use GI vs GL to Improve Blood Sugar Control? Use GI to compare carb types (fast vs slow digesting). Use GL to manage portion sizes. 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