Glycemic Index vs. Glycemic Load: What’s the Difference and Why Should You Care?

May 19

Confused about glycemic index and glycemic load?

Learn how these tools impact your blood sugar, hormone balance, and PCOS management—plus practical tips to choose the right foods for stable energy all day.

If You’re Only Focusing on the Glycemic Index, You’re Missing Half the Story.

In the world of nutrition—especially when it comes to hormone balance and managing conditions like PCOS, insulin resistance, and type 2 diabetes—you’ve probably heard about the glycemic index (GI). But did you know that the glycemic load (GL) is often a more accurate and practical tool?

Let’s break this down into simple, actionable knowledge you can actually use to improve your blood sugar control and feel more balanced throughout the day.

What is the Glycemic Index (GI)?

The Glycemic Index is a ranking system that measures how quickly a carbohydrate-containing food raises blood glucose levels.

Scale: 0 to 100
Low GI: 55 or less
Medium GI: 56–69
High GI: 70 or above

The higher the number, the faster it spikes your blood sugar.

Example:

White Bread: GI of 75 (High)
Lentils: GI of 32 (Low)

But here’s the catch: The GI doesn’t account for how much of that food you’re actually eating. That’s where Glycemic Load comes in.

What is Glycemic Load (GL)?

Glycemic Load takes the Glycemic Index and adds a real-world factor—the amount of carbohydrates in a typical serving of that food.

Formula:
GL = (GI x grams of carbs per serving) ÷ 100

This means GL reflects both the quality and quantity of carbs you consume, giving you a more accurate picture of how a meal affects your blood sugar.

Glycemic Load Scale:

Low GL: 10 or less
Medium GL: 11–19
High GL: 20 or more

Example:

Watermelon has a high GI (72), but a low GL (about 4 per serving), because it’s mostly water and fiber.
A big bowl of white rice? Both high GI and high GL—this will spike your blood sugar fast and hard.

Why Does This Matter for PCOS, Insulin Resistance, and Hormone Balance?

When you’re dealing with PCOS or any form of insulin dysregulation, your goal is to minimize blood sugar spikes and keep insulin levels stable. Chronically elevated insulin drives hormonal chaos, weight gain, cravings, and fatigue.

If you only look at GI, you might unnecessarily restrict foods that are perfectly fine in appropriate portions. By focusing on Glycemic Load, you can still enjoy a wide variety of foods without fear or restriction.

Practical Tips to Balance Blood Sugar Using GI and GL:

✅ Prioritize Low-GI, Low-GL Foods:

Leafy greens, non-starchy vegetables, berries, lentils, beans, whole grains like quinoa.

✅ Be Mindful of Portion Sizes for High-GI Foods:

A small piece of mango or a few watermelon cubes? Fine. An entire bowl? That’s when blood sugar spikes.

✅ Pair Carbs with Protein and Fats:

Add almond butter to your apple. Eat hummus with whole-grain crackers. This slows down glucose absorption and keeps you feeling full longer.

✅ Cook Smart:

Did you know cooking methods affect GI? Al dente pasta has a lower GI than overcooked pasta. Cooling cooked rice and potatoes before eating (resistant starch) also lowers their glycemic impact.

**The Takeaway: It’s Not Just What You Eat—It’s How Much and How You Combine It.*

By understanding both glycemic index and glycemic load, you can make empowered food choices that support steady energy, reduced cravings, balanced hormones, and long-term health.

✨ Looking for a personalized blood sugar-balancing meal plan? Book a free health history consultation with me and let’s design a lifestyle that works for your hormones—not against them.

Maya Lapter