How to lower the glycemic index and load of a meal? Dr. Hanna Stolińska, MD, clinical dietitian

Do you know what glycemic index and glycemic load are? Have you ever heard of these terms? The extent to which food raises blood glucose levels after consumption is assessed using the glycemic index (GI) and glycemic load (GL), which is calculated by multiplying the food's GI by the amount of carbohydrates. High-GI foods are those that cause a large and rapid increase in blood glucose levels. Low-GI foods, on the other hand, cause only minor fluctuations, improved well-being, and longer-lasting satiety. Low-GI food is believed to be beneficial for health because it minimizes fluctuations in glucose and insulin production. This is especially important for people with insulin resistance or diabetes. But of course, eating such foods is healthy for everyone. Epidemiological studies have linked low-GI or low-GL diets to a reduced risk of developing diabetes and cardiovascular diseases. A low-GI or low-GL diet can also help with weight loss.

What are glycemic index and glycemic load?

We can lower the glycemic load of a meal or snack using just a few simple methods. Let's look at these beneficial food combinations, meal preparation tips, and alternative food choices to improve the glycemic load of our daily diet.

But first, let's clarify the terms. What exactly is the  "glycemic index"? The glycemic index is a 100-point scale that classifies digested carbohydrates by how much they raise blood sugar levels. Pure sugar (glucose) ranks 100. High-glycemic-index foods (70+) are quickly digested and cause a rapid increase in blood sugar levels.

Glycemic load is slightly more complicated and is useful when deciding on portion sizes. It indicates how much blood glucose levels will rise after eating a specific amount of food.

The formula for calculating glycemic load is carbohydrates (grams/serving) x glycemic index divided by 100. GL = (carbohydrates x GI) / 100. For example, a small apple contains 13 grams of sugar, its glycemic index is 38, and its glycemic load is 5. A glycemic load of 10 or less is low, 11-19 is medium, and 20 or higher is high.

How to lower the glycemic index and glycemic load in a meal?

1. Slow down – chew more thoroughly!

Your body reacts not only to WHAT you eat, but also HOW you eat. The speed at which food reaches the stomach, and the state in which it reaches the next sections of the digestive tract, have a major impact on the glycemic response. When you eat slowly and mindfully, allowing only thoroughly chewed and saliva-saturated food to enter the stomach, you will more easily achieve a lower blood sugar response than if you ate it quickly.

2. Add fiber

Fiber and fat tend to lower the GI of food. For example, a whole orange is better than orange juice because of its fiber content. This is especially effective when consuming foods rich in sugar. These foods are, of course, not recommended for people with insulin resistance-related conditions such as diabetes or obesity, but let's face it, sometimes we eat them anyway. So what should we do? It's simple: add fiber. Fiber slows down the absorption of sugar into the bloodstream from our intestines, lowering the glycemic index of carbohydrates. Ground flaxseed, chia seeds, bran, and natural oats work great.

Legumes (chickpeas, lentils, beans, peas, edamame) are also an excellent source of fiber, and their glucose-stabilizing effect.. An idea could be adding hummus to a salad, eating chili con carne with black beans, or minestrone with various types of beans.

3. Add cinnamon

Taking just 1.5 teaspoons of ground cinnamon with a meal can lower the glycemic load by almost 30%. Add it to oatmeal, yogurt, a smoothie, or a dessert.

4. Try apple cider vinegar

Taking a small amount of unpasteurized apple cider vinegar can also reduce the glycemic load of foods containing carbohydrates. Drink 2 tablespoons of apple cider vinegar mixed with a little water. Warning – long-term use of apple cider vinegar can damage tooth enamel, so rinse your mouth with water after using it.

5. Drink lemon juice and tomato juice

Studies show that consuming tomato juice or lemon juice with a meal can help reduce the glycemic load.

6. Combine carbohydrates with protein

If you really want to eat a piece of cake, eat it with protein. Adding whey protein powder or cottage cheese will slow down the release of sugars into the bloodstream and help maintain high insulin levels.

7. Don't overcook food

Cook pasta and rice al dente (firm). It is best to pour warm milk or water over oatmeal without cooking it. Steam vegetables gently or eat them raw.  Choose firm fruits that are not too ripe. The riper the fruit, the higher the amount of naturally occurring sugars.

Processing. The more carbohydrates are broken down, the faster they increase blood glucose levels. For example, mashed potatoes have a higher GI than a whole baked potato.

8. Allow yourself small indulgences

If you want to eat pizza, it is best to choose a thin whole-grain crust instead of a thick one made from white flour. Always also ask for extra pizza sauce to benefit from the antioxidants present in cooked tomatoes.

9. Include healthy snacks in your diet

Try eating an apple with a tablespoon of almond butter to increase the fat and protein content of the snack. Also opt for dark chocolate.

Following a low-glycemic-index and low-glycemic-load diet is not complicated. You should pay attention to using unprocessed products, avoiding sugar, and composing meals according to the plate method.