How Glycemic Index and Load Affect Blood Sugar: A Real-World Guide for Diabetics

When you’re living with diabetes, every bite counts. It’s not just about avoiding sweets anymore—it's about knowing how glycemic index and load affect blood sugar in the real world. That means understanding not just what you eat, but how your body reacts to it.

Let’s break it down in a simple, human way—no complicated science, just facts that help you make better everyday choices.

What Are Net Carbohydrates—and Why Should Diabetics Care?

All carbs are not created equal. Some raise your blood sugar quickly, while others hardly make a dent. So how do you tell them apart?

It starts with understanding net carbohydrates—a crucial concept for people managing diabetes.

Carbs come in two types:

• Digestible carbs (like sugar and starches): These break down into glucose and raise blood sugar.

• Indigestible carbs (like fiber): These pass through your system without impacting blood sugar.

Here’s the basic formula:
Net Carbs = Total Carbs - Fiber

If you’re diabetic, focusing on low net carb foods means fewer blood sugar spikes—and better control.

Understanding Glycemic Index: How Fast Does Sugar Hit Your Blood?

The glycemic index (GI) measures how fast a food raises your blood sugar. It’s like a speedometer for glucose:

• High GI foods (like white bread or glucose) hit fast and spike blood sugar quickly.

• Low GI foods (like almonds, apples, or legumes) digest slowly and release sugar gradually.

Some examples:

• Glucose – GI 100 (very high)

• Maida (white flour) – GI 80

• Apple – GI 35

• Almonds – GI 5

As a rule of thumb, foods with a GI under 25 are best for diabetics. Liquids tend to spike sugar faster than solids—yes, even fruit juice is often worse than the fruit itself.

What is Glycemic Load—and Why It Matters More Than You Think

The GI tells you how fast sugar is absorbed. But glycemic load (GL) tells you how much sugar you’re actually absorbing per serving. That’s often even more important.

Here’s the formula:
Glycemic Load = (GI × Carbs per serving) ÷ 100

Let’s look at some common foods:

• Wheat roti: GI 70, GL ≈ 49

• Apple: GL ≈ 4.2

• Diabexy Atta roti: GL ≈ 5

• Almonds: GL ≈ 1

A GL below 10 is considered low. Diabetics should aim to keep their daily glycemic load under 50 for better blood sugar control.

Is One Roti Really as Bad as a Sweet? Unfortunately, Yes

This may surprise you, but one regular roti (made from wheat flour) can spike your blood sugar just as much as a gulab jamun. That’s because of its high glycemic load. The flour breaks down fast and floods your bloodstream with glucose.

The solution? Switch to low-GL alternatives like Diabexy Atta or almond flour roti. The taste is close, and the impact on your blood sugar is much lower.

Hidden Sugar Bombs: Why Some “Diabetic” Foods Are Not So Safe

Not all products labeled “diabetic-friendly” are actually good for you. Many contain maltodextrin, a high-GI ingredient (GI ≈ 110) that spikes blood sugar even more than table sugar.

Always check the label. Look for sweeteners like fructooligosaccharides and fiber-rich ingredients. For example, Diabexy Almond Cookies have a glycemic load of just 1, making them a far safer option for snacking.

Low Glycemic Index Foods You Can Use Daily

Here are some diabetes-safe foods you can build your meals around:

• Eggs – GL ≈ 0

• Ghee – GL = 0

• Almonds – GL ≈ 1

• Apple – GL ≈ 4.2

• Diabexy Cookies – GL ≈ 1

• Diabexy Atta – GL ≈ 5

These help you maintain energy levels without unwanted sugar spikes.

Did You Know Your Blood Only Needs 1 Teaspoon of Sugar?

That’s right. The average adult body has about 5 grams of glucose in the blood—just one teaspoon. But many common meals contain five to ten times that amount in sugar or starch, leading to spikes, crashes, and eventually insulin resistance.

Final Thoughts: Smart Eating, Not Starving

Managing diabetes doesn’t mean giving up everything you love. It means understanding how glycemic index and load affect blood sugar, and using that knowledge to make better choices.

Read labels, know your carbs, and remember: it’s not just about how much you eat—it’s about what it does to your body. With the right approach, you can live fully, eat smart, and take control of your health

Visit www.diabexy.com or order Diabexy products online on Amazon and Flipkart to take the first step toward a pain-free, healthier life