All Carbs Are Not Created Equally: Glycemic Index and Blood Sugar

In the quest for healthier eating, understanding the glycemic index (GI) and glycemic load (GL) of foods can be a game-changer. These tools help measure how quickly carbohydrates are digested and affect blood sugar levels. Let’s delve into the world of carbs and discover why all carbs are not created equally.

Unpacking the Glycemic Index and Glycemic Load

Glycemic Index (GI) is a ranking system that indicates how rapidly a carbohydrate enters the bloodstream. Simply put, the higher the ranking, the quicker it elevates blood sugar levels.
Glycemic Load (GL), on the other hand, considers both the speed and quantity of blood sugar increase from a single serving of a carbohydrate. In other words, the higher the score, the greater the overall impact on blood sugar levels.

While both GI and GL are valuable metrics, glycemic load provides a more precise measurement of how a carbohydrate influences blood sugar. Foods with higher GI or GL scores tend to cause faster and more significant blood sugar spikes than those with lower scores.

Factors Influencing Glycemic Index and Glycemic Load

Several factors determine whether a carbohydrate is classified as high or low on the glycemic scale.

Fiber
Protein content
Healthy fat

These all play crucial roles in this classification. Meals and snacks rich in fiber, plant-based protein, and low in saturated fat generally result in a lower blood sugar response.

In contrast, simple and highly processed carbohydrates often have higher GI and GL scores. These foods lack fiber, contain minimal protein, and may make insulin resistance worse, especially when combined with saturated fat. Think of sugary donuts, greasy potato chips, or deep-fried French fries.

*Note: Although saturated fat does not directly affect the glycemic index (GI) or glycemic load (GL), combining high amounts of saturated fats—such as those found in butter, animal protein, and dairy—with simple and highly processed carbohydrates can make insulin resistance worse. This is because saturated fats can interfere with the body’s ability to regulate blood sugar effectively, leading to poorer blood sugar management and an increased risk of metabolic issues.

Lower Glycemic Load Meal and Snack Ideas

Tofu Scramble: Packed with fiber and protein, this omelet is a nutritious and low-GI option (see recipe below).
Apple Slices With Natural Peanut Butter or Almond Butter: The fiber in apples, combined with the protein and healthy fats in nut butter, creates a balanced and blood sugar-friendly snack.
Quinoa Salad with Dairy-Free Feta Cheese, Cucumbers, and Veggies: Quinoa’s high fiber and protein content, along with a medley of vegetables, make for a satisfying and low-GI meal.
Tempeh Stir-Fry with Brown Rice or Quinoa: A protein-rich stir-fry featuring tempeh and whole grains offers sustained energy without the blood sugar roller coaster.

Incorporating these lower glycemic load options into your diet can contribute to stable blood sugar levels and support overall health. As you navigate the world of carbohydrates, remember that making informed choices can positively impact your well-being.

Sending Health Your Way! 

Tula Clinical Team 

Reviewed by: 
Aubree RN, BSN
Austin MS, RDN, CSR, LDN, CD  

Tula Takeaways
1. Glycemic Index (GI) vs. Glycemic Load (GL): The glycemic index measures how quickly carbohydrates raise blood sugar levels, whereas the glycemic load takes into account both the speed and the quantity of carbohydrates consumed, offering a more comprehensive understanding of their effect on blood sugar levels.
2. Importance of Fiber, Protein, and Healthy Fats: Prioritize foods high in fiber, plant-based protein, and healthy fats to lower glycemic load and maintain steady energy levels.
3. Choose Low-Saturated Fat Foods: Opt for foods low in saturated fats, unlike butter, animal protein, and dairy, as these can contribute to insulin resistance and negatively impact blood sugar regulation.
4. Choosing Carbohydrates Wisely: Opt for whole, minimally processed carbs to better manage blood sugar and enhance overall health.

Tofu Scramble Recipe
Ingredients 1 cup grape tomatoes, halved 1/4 cup onion, finely chopped 1 red bell pepper, chopped 2 cloves garlic, minced 1/2 tsp olive oil 1/8 tsp salt 1/4 cup fresh cilantro, chopped 1/3 cup black beans, drained and rinsed 8 oz extra firm tofu, crumbled 1 tsp chili powder 1/2 tsp dried cumin 1/4 tsp dried turmeric 1 avocado, sliced
Directions Prep: Preheat oven to 400°F (200°C). Cut cherry tomatoes in halves, chop onions, red bell pepper, garlic, and cilantro. Drain and rinse black beans. Slice avocado.
Cooking Instructions: In a small bowl, combine grape tomatoes, onion, red bell pepper, and garlic. Toss with olive oil and season with salt. In a large bowl, crumble tofu and mix with chili powder, cumin, and turmeric until evenly coated. On a sheet pan lined with parchment paper, spread the seasoned tomato mixture evenly. Roast in the preheated oven for about 15 minutes, until the tomatoes are tender and slightly caramelized. While the tomatoes are roasting, heat a non-stick skillet over medium heat. Add the crumbled tofu and cook, stirring occasionally, until heated through and slightly browned, about 5-7 minutes. Once the tofu and tomatoes are cooked, remove from heat. Stir in the chopped cilantro and black beans into the roasted tomato mixture. To serve, divide the tofu and tomato mixture onto plates. Garnish with avocado slices and serve warm.

Tofu Scramble Recipe

Ingredients

1 cup grape tomatoes, halved 1/4 cup onion, finely chopped
1 red bell pepper, chopped 2 cloves garlic, minced
1/2 tsp olive oil 1/8 tsp salt 1/4 cup fresh cilantro, chopped
1/3 cup black beans, drained and rinsed
8 oz extra firm tofu, crumbled
1 tsp chili powder 1/2 tsp dried cumin
1/4 tsp dried turmeric 1 avocado, sliced

Directions

Prep:

Preheat oven to 400°F (200°C).
Cut cherry tomatoes in halves, chop onions, red bell pepper, garlic, and cilantro.
Drain and rinse black beans.
Slice avocado.

Cooking Instructions:

In a small bowl, combine grape tomatoes, onion, red bell pepper, and garlic. Toss with olive oil and season with salt.
In a large bowl, crumble tofu and mix with chili powder, cumin, and turmeric until evenly coated.
On a sheet pan lined with parchment paper, spread the seasoned tomato mixture evenly. Roast in the preheated oven for about 15 minutes, until the tomatoes are tender and slightly caramelized.
While the tomatoes are roasting, heat a non-stick skillet over medium heat. Add the crumbled tofu and cook, stirring occasionally, until heated through and slightly browned, about 5-7 minutes.
Once the tofu and tomatoes are cooked, remove from heat. Stir in the chopped cilantro and black beans into the roasted tomato mixture.
To serve, divide the tofu and tomato mixture onto plates. Garnish with avocado slices and serve warm.

References

Jenkins, D. J. A., Wolever, T. M. S., Taylor, R. H., Barker, H., Fielden, H., Baldwin, J. M., … & Goff, D. V. (1981). Glycemic index of foods: a physiological basis for carbohydrate exchange. The American Journal of Clinical Nutrition, 34(3), 362-366. https://doi.org/10.1093/ajcn/34.3.362
Brand-Miller, J. C., Holt, S. H. A., Pawlak, D. B., & McMillan-Price, J. (2002). Glycemic index and obesity. The American Journal of Clinical Nutrition, 76(1), 281S-285S. https://doi.org/10.1093/ajcn/76.1.281S
Ludwig, D. S. (2002). The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA, 287(18), 2414-2423. https://doi.org/10.1001/jama.287.18.2414

The LIVE TULA blog is informational and not medical advice. Always consult your doctor for health concerns. LIVE TULA doesn’t endorse specific tests, products, or procedures. Use the information at your own risk and check the last update date. Consult your healthcare provider for personalized advice.