If you’re looking to clean up your eating habits, understanding the glycemic index and load of foods can be a great place to start. The glycemic index measures how quickly carbohydrates in food raise blood sugar levels, while the glycemic load takes into account both the glycemic index and the amount of carbohydrates in a given portion. Keep reading for some helpful charts and resources on this topic!
Glycemic Index and Load Chart
One great resource: this chart that breaks down the glycemic index and load of common foods. Foods with a high GI (over 70) are quick to raise blood sugar, while those with a low GI (less than 55) result in a slower, more sustained increase. Similarly, high GL foods are more likely to cause blood sugar spikes, while low GL foods are often more satiating and lead to a slower rise in blood glucose.
Glycemic Index and Load Chart 2
Another helpful breakdown of GI and GL values, this time in table form. Keep in mind that these values are just a rough guide and can vary depending on a number of factors, including how foods are prepared and consumed.
Low Glycemic Load Foods
If you’re looking to start incorporating more low GI/GL foods into your diet, this chart has some great options to choose from. Fruits and vegetables are always good choices, as are lean proteins and healthy fats.
Vegan and Vegetarian Glycemic Load Chart
For those following a plant-based diet, this chart outlines some great sources of low glycemic carbohydrates. Legumes, whole grains, and non-starchy vegetables are all fantastic choices.
Glycemic Load Tables
Here, a breakdown of GI and GL values for a variety of different foods. This chart lists average values for each food, which can be a helpful starting point in understanding their impact on blood sugar.
Low Glycemic Index Load Chart
Looking for a quick reference guide to low GI/GL foods? This chart is helpful for identifying low glycemic options to incorporate into your meals.
Glycemic Index Chart Templates
If you want to create your own charts or track your food intake, these templates are a helpful starting point. With sections to log foods and their GI and GL values, they’re a handy tool for staying mindful of what you’re eating.
Printable Low Glycemic Food Chart
Another printable chart for your convenience! This one is particularly helpful because it lists foods by category, making it easy to come up with meal ideas.
Glycemic Index Chart Templates 2
This chart breaks down both the GI and GL of common foods, making it a great all-in-one resource. You’ll notice some variations in values from other charts on this list, which is a good reminder that these values can fluctuate from source to source.
Free Glycemic Load Chart
Finally, a free chart that breaks down the glycemic load of different foods by serving size. This can be a helpful tool for understanding how portion size impacts the amount of carbs you’re consuming, and how that affects your blood sugar levels.
Remember, these charts and resources are just one part of understanding the glycemic index and load of foods. While they can be a helpful starting point, it’s important to listen to your body and understand how different foods affect you personally. Everyone’s body is different, and what works for one person may not work for another. With that said, I hope these resources are a helpful tool on your journey towards cleaner eating and better health!
