Why Glycemic Load Matters for Your Energy and Wellbeing

A balanced meal with fresh vegetables and whole foods helps regulate energy and blood sugar levels

We’ve all heard about glycemic index (GI)—the rating system that tells us how fast certain foods spike blood sugar. But have you ever heard of glycemic load (GL)? If not, don’t worry—you’re not alone! Today, we’re going beyond the basics and diving into how glycemic load can help you make smarter food choices for better energy, improved focus, and long-lasting wellbeing.

Glycemic Index vs. Glycemic Load: What’s the Difference?

Imagine you’re training for strength. You wouldn’t judge your overall fitness based on just one exercise, right? Being able to do a heavy deadlift doesn’t mean you have great endurance, flexibility, or balance.

The same applies to food. Glycemic index (GI) only measures how quickly a food raises blood sugar, but it doesn’t tell you the whole story. That’s where glycemic load (GL) comes in—it considers both the speed at which blood sugar rises and how many carbohydrates are in a normal portion.

Breaking It Down: The Simple Formula

If you love numbers, here’s the actual equation:

GL = (GI x Carbohydrate grams per serving) ÷ 100

But let’s skip the maths and make it easy to understand with two food examples:

🍉 Watermelon – Has a high GI (~72), meaning it spikes blood sugar quickly. But because it’s mostly water, the actual carb content is low, making the GL only ~4. That means you’d have to eat a huge portion to cause a big blood sugar spike.

🍞 White Bread – Also has a high GI (~75), but because it’s packed with processed carbs, the GL is high (~15+), meaning it raises blood sugar fast and significantly.

Why Does Glycemic Load Matter?

If you often feel tired, experience energy crashes, or get intense cravings, understanding glycemic load can help you feel more balanced throughout the day. Instead of just avoiding high-GI foods, focus on choosing lower-GL meals that provide steady energy without sudden crashes.

Better choices for steady energy:✔ Oats with nuts – Low GI + moderate GL = steady release of energy✔ Wholegrain sourdough toast – Lower GI and GL than white bread✔ Chickpeas, quinoa, and lentils – Low GI, high fibre = slow, sustained energy

The Wellness Takeaway

Just like health isn’t about one single workout but a balanced lifestyle, nutrition isn’t about avoiding high-GI foods—it’s about understanding how they affect your body. Glycemic load helps you make smarter food choices so you can feel energised, focused, and strong all day long.

So next time someone talks about glycemic index, impress them with your knowledge of glycemic load—because when it comes to wellness, understanding the full picture makes all the difference!

Here’s to smarter food choices and better energy!