BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Glycemic Index

Learn about the glycemic index and how it can play a role in healthy weight loss. The articles in this section will teach you the difference between the glycemic index and glycemic load.

Glycemic Load & Glycemic Index


The glycemic index is a measure of the quality of carbohydrate foods, based on how they affect your blood sugar. It's kind of a good carbs, bad carbs thing.

I'm Dr. Caroline Cederquist, giving you The Skinny on Your Health.

In the glycemic index, pure glucose is arbitrarily assigned the score of 100, and all other foods are given a number relative to glucose. Foods with a low GI break down slowly and don't cause drastic fluctuations in blood sugar. Most foods with a high GI do.

But not all, because fiber plays a big role in how the glycemic load of a given food is released into your blood. Watermelon is a classic example. At a 72, like many fruits, it has a high GI. But it also has a lot of fiber and water, and the sugar in it gets into the blood more slowly.

Generally, I recommend that people take their fruits with a meal, or with some protein like cottage cheese or regular cheese. This help mitigate their glycemic affect, because you don't want to avoid your apple a day.

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   

join our free newsletter

Get free support to help you lose weight and be healthy with our Weekly Dish on Health.

stay connected