1. High GI, high GL
The food with high GI and GL will make your blood sugar soaring. The surge will last for three hours. This food raises your blood sugar quickly, and there's some power to maintain the surge behind this increase.
The food with high GI and GL will make your blood sugar remain high two hours more, even if it's consumed in small portions. Examples of foods with high GI and GL are sweets, such as syrup and soft drink, and sources of simple carbohydrates, such as pastry and tart.
2. Low GI, high GL
The food with low GI and high GL can raise your blood sugar, but the increase is only the case if it's consumed in large portions. Fruit juice without sugar is for example.
This food doesn't raise your blood sugar immediately if it doesn't contain sucrose or glucose. Meanwhile, the fructose is large enough to raise your blood sugar after three hours if it's consumed in large portions.
3. High GI, low GL
The food with high GI and low GL, such as carrot and potato, only increases your blood sugar shortly but has no significant effect three hours after meals. This food doesn't have the power to sustain the surge of your blood sugar although the GI is high.
However, there'll be an increase in blood sugar three hours after meals if it's consumed along with high-GL food such as fruit juice without sugar.
4. Low GI, low GL
This is the best kinda food to reduce the possibility of a surge in blood sugar after a meal and three hours later. Soy is an example of such food. Your blood sugar is a little lower if you eat a snack of soy such as tofu and tempeh.
This food is often used as a supplement in food combine to prevent the rise in blood sugar. Diabetic milk, which is produced intentionally to control blood sugar, is one example. 060007
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