How to Use Glycemic Load in Real Life

Let’s be real, most people have heard of glycemic index, but glycemic load? That’s where the real magic happens for blood sugar control. If you’ve ever looked at a banana and wondered, *”Is this going to spike me?” you need to understand glycemic load.

This is where “glycemic load” comes in. Not trendy. Not sexy. But it could be game-changing if you’re navigating insulin resistance, PCOS, prediabetes, or energy crashes that hit harder than your afternoon espresso.

So WTF is Glycemic Load?

Most people know about glycemic index (GI), a number that tells you how quickly a food spikes your blood sugar. Cool, but it doesn’t tell the whole story.

Glycemic load (GL) takes it a step further. It looks at:

How fast the food raises your blood sugar (GI)
AND how much carbohydrate it actually contains in a normal serving

Translation: it’s the difference between 50g of carbs from watermelon vs. 50g from white bread. Both might have a high GI, but watermelon’s GL is low, because you’d have to eat a literal mountain of it to get a spike. This is why understanding glycemic load is so powerful, it gives you the complete picture of how food affects your blood sugar.

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Why This Matters (aka Why You Still Crash After “Healthy” Food)

Let’s say you eat:

* A granola bar labeled “healthy”
* A bowl of plain oatmeal
* A banana on its own

Your blood sugar? Might spike and crash.
Why?Because those foods, while nutritious, don’t slow down your glycemic load unless they’re paired with protein, fat, or fiber.

That’s why my clients learn to build meals with what I call:
The Glycemic Glow Formula → Protein + Fiber + Healthy Fat + Smart Carbs

When you eat this way, your blood sugar stays stable, cravings go quiet, and you don’t feel like you need a nap after lunch.

But Can’t I Just Go Keto?

You could. But let’s be honest:

* It’s not sustainable for everyone.
* It can mess with hormones (especially if you’re cycling)
* And you probably don’t want to break up with sourdough forever

Glycemic load gives you a middle ground: carbs with strategy, not fear. That’s how we actually heal metabolism and restore energy long-term.

TL;DR: Here’s What to Do Right Now

* Look at your next meal: Are your carbs naked, or are they dressed in protein + fat?

Want personalized help with glycemic load? Learn more about my coaching approach to blood sugar management.
Ready to master glycemic load? Download my free 7-Day Reset Plan… 👉Download the free 7-day Glycemic reset plan
Want to take this deeper?
Check out my Blood Sugar Basics Kit it’s packed with meal plans, food lists, and craving hacks that don’t suck.
👉 Grab the Blood Sugar Basics Kit Here


Learn More with breakfast examples in Part 2