Nutrition Hub → Glycemic Index Guide
GI vs GL — what actually matters for blood sugar, with food swap tables that cut glycemic load by up to 97%.
Not all carbohydrates are created equal. The Glycemic Index (GI) measures how quickly a food raises blood sugar, while the Glycemic Load (GL) tells you the real-world impact based on a typical serving. For managing Type 2 Diabetes, GL is the metric that matters most.
| Metric | Low | Medium | High |
|---|---|---|---|
| Glycemic Index (GI) | 0–55 | 56–69 | 70+ |
| Glycemic Load (GL) | 0–10 | 11–19 | 20+ |
Small changes, big impact. These swaps can reduce the glycemic load of your meals by 40–97%:
| Instead of... | Try... | GL Drop |
|---|---|---|
| White rice (GL 33) | Cauliflower rice (GL 1) | -97% |
| White pasta (GL 23) | Zucchini noodles (GL 2) | -91% |
| White bread (GL 10) | Sprouted grain bread (GL 6) | -40% |
| Mashed potatoes (GL 18) | Mashed cauliflower (GL 2) | -89% |
| Orange juice (GL 12) | Whole orange (GL 5) | -58% |
| Cornflakes (GL 23) | Steel-cut oats (GL 7) | -70% |
Chicken, fish, eggs, tofu, tempeh — pure proteins have zero glycemic impact and should anchor every meal.
Broccoli, spinach, kale, cauliflower, zucchini, asparagus, bell peppers — eat generously.
Olive oil, avocado, nuts, seeds, fatty fish — these slow glucose absorption and improve insulin sensitivity.
Lentils, chickpeas, black beans, quinoa, steel-cut oats — high fiber slows their glucose release.
Adding fiber to a meal physically slows carbohydrate digestion. A study in Diabetes Care found that adding 10g of fiber to a meal reduced the post-meal glucose spike by up to 25%. This is why Fortivore targets 8g+ fiber per meal.
Every meal is pre-calculated: net carbs, glycemic load, fiber, and protein — all within optimal ranges.
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