Glycemic Index vs Glycemic Load: Why Zeroh Has Both at Zero

What Is Glycemic Index?

Glycemic Index (GI) is a ranking system from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood glucose levels compared to pure glucose (which has a GI of 100).

How GI is measured:

• Test subjects consume a food containing 50 grams of available carbohydrates
• Blood glucose is measured every 15-30 minutes for 2-3 hours
• The area under the blood glucose curve is compared to the curve after consuming 50g of pure glucose
• Result: A GI score between 0-100

GI Categories

Low GI: 55 or less (examples: lentils, non-starchy vegetables, allulose)
Medium GI: 56-69 (examples: brown rice, whole wheat bread, bananas)
High GI: 70 or above (examples: white rice, white bread, potatoes, regular sugar)

The Problem with GI: It Ignores Portion Size

Here's where GI becomes misleading. To measure watermelon's GI, researchers had to feed test subjects nearly 800 grams of watermelon (about 5 cups) to get 50g of carbohydrates. Who eats 5 cups of watermelon in one sitting?

Similarly, carrots have a GI of 71 (high). But you'd need to eat 1.5 pounds of raw carrots to consume 50g of carbs. In reality, a typical serving (80g) contains only 6g of carbs.

The takeaway: GI tells you the quality of carbohydrates (how fast they digest) but ignores the quantity you actually eat. This is why Glycemic Load was developed.

Example: Regular Sugar (Sucrose)

Glycemic Index of sugar: 65 (medium-high)
What this means: Sugar raises blood glucose moderately fast—faster than lentils (GI 32) but slower than white bread (GI 75)

Understanding Glycemic Load (GL): The Practical Measure

What Is Glycemic Load?

Glycemic Load (GL) combines both the quality (GI) and quantity (portion size) of carbohydrates in a food. It's a much more practical metric for meal planning.

The Glycemic Load Formula

GL = (GI × grams of available carbohydrates in a serving) ÷ 100

"Available carbohydrates" = Total carbs minus fiber (because fiber doesn't raise blood sugar)

GL Categories

Low GL: 10 or less (minimal blood sugar impact)
Medium GL: 11-19 (moderate impact)
High GL: 20 or above (significant blood sugar spike)

Why GL Is Superior for Diabetes Management

GL gives you the real-world impact of what you're actually eating. Let's compare two foods:

Comparison: Watermelon vs. Doughnut

Watermelon:

• GI: 72 (high)
• Typical serving: 1 cup (152g)
• Carbohydrates: 11g
• GL: (72 × 11) ÷ 100 = 8 (low)

Medium Doughnut:

• GI: 76 (high)
• Typical serving: 1 doughnut (60g)
• Carbohydrates: 23g
• GL: (76 × 23) ÷ 100 = 17 (medium)

The insight: Despite similar GIs, the doughnut has more than double the glycemic load of watermelon. This is because the doughnut packs more carbs into a smaller serving.

Daily Glycemic Load Targets

The Glycemic Index Foundation recommends:

• General health: Daily GL under 100
• Diabetes management: Daily GL 80 or less
• Weight loss: Daily GL 60-80

Per-meal targets:

• Breakfast: GL 15-20
• Lunch: GL 20-25
• Dinner: GL 20-25
• Snacks: GL 5-10 each

The Zeroh Advantage: Zero GI, Zero GL

Zeroh Sugar's Glycemic Profile

Glycemic Index: 0
Glycemic Load: 0 (regardless of serving size)
Impact on blood glucose: None
Impact on insulin: None

Zeroh Sugar combines two ingredients with extraordinary metabolic profiles:

Allulose (D-psicose)

• GI: 0
• Absorbed but not metabolized (no ATP production)
• Rapid renal clearance (72-minute half-life)
• Stimulates GLP-1 (may actually lower postprandial glucose when consumed with carbs)

Monk Fruit Extract (Mogroside V)

• GI: 0
• <1% systemic absorption (mogrosides stay in the gut)
• No metabolic load whatsoever
• 200-250× sweeter than sugar (tiny amounts needed)

Clinical Evidence: Allulose Reduces Glycemic Response

Here's where it gets interesting. Not only does Zeroh contribute zero GI/GL—allulose may actively lower the glycemic response of carbohydrates eaten with it.

A 2023 study published in PLOS ONE tested allulose consumption alongside meals:

• Participants consumed a test meal with or without 5-7.5g allulose
• Result: Allulose significantly attenuated postprandial blood glucose spikes
• Mechanism: GLP-1 stimulation → slowed gastric emptying + enhanced insulin secretion (only in response to glucose, not basally)

A 2024 study in Foods found that allulose reduced glucose release from carbohydrate-containing foods:

• Higher doses of allulose → greater attenuation of glucose release
• Effect observed with starchy foods (bread, rice, pasta)

"Allulose demonstrates dual benefits: zero glycemic impact itself, plus active reduction of glucose absorption from co-consumed carbohydrates. This positions it as a metabolically protective ingredient, not just a neutral substitute."

— Research published inFoods, July 2024

Let's calculate the glycemic load of popular Indian recipes made with regular sugar vs. Zeroh Sugar. You'll see dramatic reductions in both total carbohydrates and glycemic load.

Example 1: Rice Kheer (Sweetened Rice Pudding)

Traditional Recipe (with regular sugar)

Ingredients (1 serving):

• Basmati rice (cooked): 50g → 22g carbs, GI 58
• Whole milk: 150ml → 7g carbs, GI 31
• Sugar: 20g → 20g carbs, GI 65
• Nuts/raisins: 10g → 4g carbs, GI 30
• Total carbs: 53g

Calculating Glycemic Load:

To calculate GL for mixed dishes, we use a weighted average GI:

• Rice contribution: (22/53) × 58 = 24.1
• Milk contribution: (7/53) × 31 = 4.1
• Sugar contribution: (20/53) × 65 = 24.5
• Nuts/raisins contribution: (4/53) × 30 = 2.3
• Weighted GI = 55

GL = (55 × 53) ÷ 100 = 29 (HIGH)

Zeroh Recipe (sugar replaced with Zeroh)

Ingredients (1 serving):

• Basmati rice (cooked): 50g → 22g carbs, GI 58
• Whole milk: 150ml → 7g carbs, GI 31
• Zeroh Sugar: 20g → 0g carbs, GI 0
• Nuts/raisins: 10g → 4g carbs, GI 30
• Total carbs: 33g (38% reduction)

Calculating Glycemic Load:

• Rice contribution: (22/33) × 58 = 38.7
• Milk contribution: (7/33) × 31 = 6.6
• Zeroh contribution: 0
• Nuts/raisins contribution: (4/33) × 30 = 3.6
• Weighted GI = 49

GL = (49 × 33) ÷ 100 = 16 (MEDIUM)

Kheer with Zeroh Sugar:

• Glycemic Load reduced from 29 → 16 (45% reduction)
• Moved from HIGH GL to MEDIUM GL
• Total carbs reduced by 20g (38% fewer carbs)
• Calories reduced by ~80 kcal per serving

Impact: A diabetic could enjoy kheer with Zeroh and experience a blood sugar rise similar to eating a medium banana—manageable and predictable.

Example 2: Gajar Ka Halwa (Carrot Halwa)

Traditional Recipe (with sugar)

Ingredients (1 serving, ~150g):

• Grated carrots (cooked): 100g → 8g carbs, GI 47
• Whole milk: 75ml → 3.5g carbs, GI 31
• Sugar: 25g → 25g carbs, GI 65
• Ghee: 10g → 0g carbs
• Cashews: 10g → 2g carbs, GI 25
• Total carbs: 38.5g

Weighted GI:

• Carrots: (8/38.5) × 47 = 9.8
• Milk: (3.5/38.5) × 31 = 2.8
• Sugar: (25/38.5) × 65 = 42.2
• Cashews: (2/38.5) × 25 = 1.3
• Weighted GI = 56

GL = (56 × 38.5) ÷ 100 = 22 (HIGH)

Zeroh Recipe (sugar replaced)

Ingredients (1 serving, ~150g):

• Grated carrots (cooked): 100g → 8g carbs, GI 47
• Whole milk: 75ml → 3.5g carbs, GI 31
• Zeroh Sugar: 25g → 0g carbs, GI 0
• Ghee: 10g → 0g carbs
• Cashews: 10g → 2g carbs, GI 25
• Total carbs: 13.5g (65% reduction)

Weighted GI:

• Carrots: (8/13.5) × 47 = 27.9
• Milk: (3.5/13.5) × 31 = 8.0
• Zeroh: 0
• Cashews: (2/13.5) × 25 = 3.7
• Weighted GI = 40

GL = (40 × 13.5) ÷ 100 = 5 (LOW)

Gajar Ka Halwa with Zeroh Sugar:

• Glycemic Load reduced from 22 → 5 (77% reduction)
• Moved from HIGH GL to LOW GL
• Total carbs reduced by 25g (65% fewer carbs)
• Calories reduced by ~100 kcal per serving

Impact: A dessert that was previously a blood sugar bomb becomes a low-glycemic treat comparable to eating a small apple.

Example 3: Gulab Jamun (Fried Milk Dumplings in Syrup)

Traditional Recipe (2 pieces)

Ingredients:

• Khoya (milk solids): 30g → 3g carbs, GI 31
• All-purpose flour: 10g → 7g carbs, GI 71
• Sugar syrup: 40ml (containing 30g sugar) → 30g carbs, GI 65
• Total carbs: 40g

Weighted GI:

• Khoya: (3/40) × 31 = 2.3
• Flour: (7/40) × 71 = 12.4
• Sugar syrup: (30/40) × 65 = 48.8
• Weighted GI = 64

GL = (64 × 40) ÷ 100 = 26 (HIGH)

Zeroh Recipe (syrup made with Zeroh)

Ingredients:

• Khoya (milk solids): 30g → 3g carbs, GI 31
• All-purpose flour: 10g → 7g carbs, GI 71
• Zeroh syrup: 40ml (containing 30g Zeroh) → 0g carbs, GI 0
• Total carbs: 10g (75% reduction)

Weighted GI:

• Khoya: (3/10) × 31 = 9.3
• Flour: (7/10) × 71 = 49.7
• Zeroh: 0
• Weighted GI = 59

GL = (59 × 10) ÷ 100 = 6 (LOW)

Gulab Jamun with Zeroh Sugar:

• Glycemic Load reduced from 26 → 6 (77% reduction)
• Moved from HIGH GL to LOW GL
• Total carbs reduced by 30g (75% fewer carbs)
• Calories reduced by ~120 kcal per serving

Impact: A traditionally forbidden dessert for diabetics becomes an occasional treat with minimal blood sugar impact.

Key Insights from These Examples

Replacing sugar with Zeroh in desserts and sweet dishes:

1. Reduces Glycemic Load by 45-77% depending on the recipe
2. Moves dishes from HIGH GL to MEDIUM or LOW GL—making them diabetes-friendly
3. Cuts total carbohydrates by 38-75%—beneficial for weight loss and ketosis
4. Maintains taste and texture—crucial for long-term dietary adherence

This isn't just about "avoiding sugar"—it's about transforming the metabolic impact of an entire meal.

Strategy 1: The 20/20 Rule

Aim for meals with:

• Glycemic Load ≤20
• Total carbs ≤20-30g (for stricter control)

Sample Diabetes-Friendly Meal:

• Grilled chicken breast (100g) → 0g carbs, GL 0
• Mixed vegetable curry (150g) → 10g carbs, GI 35, GL 4
• Brown rice (75g cooked) → 18g carbs, GI 50, GL 9
• Zeroh-sweetened lassi (200ml) → 8g carbs (from milk), GI 31, GL 2
• Meal Total: 36g carbs, GL 15 (LOW)

Strategy 2: Dessert Allocation

If you want to include dessert, budget your GL:

Scenario A: Traditional Dessert (Kheer with sugar)

• Main meal: 40g carbs, GL 18
• Dessert (kheer with sugar): 53g carbs, GL 29
• Total: 93g carbs, GL 47 (TOO HIGH for diabetics)

Scenario B: Zeroh Dessert (Kheer with Zeroh)

• Main meal: 40g carbs, GL 18
• Dessert (kheer with Zeroh): 33g carbs, GL 16
• Total: 73g carbs, GL 34 (MANAGEABLE)

The difference: By using Zeroh, you keep dessert in your meal plan without exceeding safe GL thresholds.

Strategy 3: The 80/20 Plate Method (with GL awareness)

Fill your plate:

• 50% non-starchy vegetables (GL <5): Leafy greens, broccoli, cauliflower, peppers
• 25% lean protein (GL 0): Chicken, fish, tofu, legumes
• 25% smart carbs (GL 10-15): Brown rice, quinoa, whole grain roti
• Bonus: Zeroh-sweetened beverage or dessert (GL 0-5)

Result: A complete meal with GL 15-20—well within diabetes-safe limits.

Strategy 4: Carb Swaps to Lower GL

Beyond replacing sugar with Zeroh, consider these carb swaps:

HIGH GL → LOW GL alternatives:

• White rice (GL 23 per cup) → Cauliflower rice (GL 2)
• White bread (GL 10 per slice) → Almond flour bread (GL 3)
• Potato (GL 26 per medium) → Sweet potato (GL 17 per medium)
• Regular pasta (GL 20 per cup) → Shirataki noodles (GL 0)
• Sugar-sweetened yogurt (GL 9) → Plain yogurt + Zeroh (GL 3)

Strategy 5: Timing Matters

Even with Zeroh, strategic meal timing optimizes blood sugar control:

• Eat dessert immediately after a meal (not 2 hours later)—the fiber/protein/fat from the meal slows glucose absorption
• Post-meal walk: 10-15 minutes of light activity reduces GL impact by ~20%
• Vinegar hack: 1 tablespoon of apple cider vinegar before a meal can lower GL by 15-25%

7-Day Low-GL Meal Plan (Using Zeroh Sugar)

Goal: Daily GL <80, with dessert included every day

Day 1 Sample

Breakfast (GL 18):

• Vegetable omelet (2 eggs + 50g mixed veg) → GL 2
• 1 multigrain toast → GL 8
• Zeroh-sweetened chai (250ml) → GL 0
• 1 small orange → GL 5

Mid-Morning Snack (GL 6):

• Handful of almonds (30g) → GL 1
• 1 small apple → GL 5

Lunch (GL 22):

• Dal (moong dal, 150g) → GL 5
• Brown rice (100g cooked) → GL 11
• Mixed vegetable sabzi (100g) → GL 3
• Cucumber raita (100g) → GL 1
• 1 small roti (whole wheat) → GL 8

Evening Snack (GL 4):

• Roasted chana (chickpeas, 30g) → GL 4
• Green tea with Zeroh → GL 0

Dinner (GL 20):

• Grilled paneer tikka (100g) → GL 1
• Quinoa (75g cooked) → GL 9
• Palak curry (150g) → GL 2
• Tomato salad (100g) → GL 1
• Dessert: Gajar ka Halwa with Zeroh (1 serving) → GL 5

Daily Total: GL 70 | Carbs: ~180g | Calories: ~1,800

Key Insight: By using Zeroh in chai (morning) and dessert (evening), you save ~30 GL points per day compared to using regular sugar. This creates "room" in your GL budget for nutrient-dense carbs like brown rice and quinoa.

Without Zeroh (using regular sugar):

• Morning chai with sugar: +6 GL
• Gajar ka halwa with sugar: +22 GL (instead of 5)
• Daily Total would be: GL 93 (TOO HIGH)

Type 2 Diabetes

Goal: HbA1c reduction, fasting glucose <130 mg/dL, postprandial <180 mg/dL

Strategy:

• Daily GL target: ≤80
• Replace all added sugars with Zeroh (saves 20-40 GL/day)
• Focus on GL <10 snacks (nuts, vegetables with hummus)
• Expected outcome: HbA1c reduction of 0.5-1.0% over 3 months

Prediabetes & Insulin Resistance

Goal: Prevent progression to Type 2 Diabetes

Strategy:

• Daily GL target: ≤100
• Zeroh in all beverages and desserts
• Combine with 30 minutes daily exercise (further reduces effective GL)
• Expected outcome: 30-50% reduction in diabetes risk

PCOS (Polycystic Ovary Syndrome)

Goal: Reduce insulin spikes, improve hormonal balance

Strategy:

• Daily GL target: ≤80
• Zeroh for all sweetening needs (allulose may improve insulin sensitivity)
• Prioritize low-GL carbs (GI <55, GL <10 per serving)
• Expected outcome: Improved menstrual regularity, reduced androgen levels

Weight Loss & Metabolic Syndrome

Goal: Fat loss while preserving muscle, improved lipid profile

Strategy:

• Daily GL target: 60-80 (moderate carb restriction)
• Zeroh allows sweet treats without caloric/glycaemic penalty
• Focus on high-protein, low-GL meals
• Expected outcome: 0.5-1 kg/week fat loss, improved triglycerides

Reactive Hypoglycaemia

Goal: Prevent postprandial glucose spikes that trigger reactive insulin surge and subsequent crash

Strategy:

• Keep all meals/snacks at GL <15
• Never consume high-GL foods alone (always pair with protein/fat)
• Zeroh-sweetened desserts won't trigger insulin overshoot
• Expected outcome: Elimination of hypoglycemic episodes

Frequently Asked Questions

What is the difference between glycemic index and glycemic load?

Glycaemic Index (GI) measures how quickly a food raises blood sugar on a scale of 0-100, testing a fixed 50g of carbohydrates. Glycaemic Load (GL) is more practical—it accounts for both the GI and the actual serving size you eat. Formula: GL = (GI × grams of carbs in serving) ÷ 100. A food can have high GI but low GL if you eat a small portion.

How do you calculate glycaemic load?

Glycaemic Load Formula: GL = (GI × available carbohydrates in grams) ÷ 100. Example: White rice has GI 73. One cup (158g cooked) contains 45g carbs. GL = (73 × 45) ÷ 100 = 33 (high GL). Interpretation: Low GL ≤10; Medium GL 11-19; High GL ≥20.

Does Zeroh Sugar affect glycaemic index or load?

Zeroh Sugar has a glycaemic index and glycaemic load of ZERO. When you replace regular sugar with Zeroh in recipes, you dramatically reduce the total glycaemic load of the dish. Example: Kheer made with sugar has GL 29; with Zeroh it drops to GL 16—a 45% reduction. Gajar ka halwa: GL 22 → GL 5 (77% reduction).

Can low glycaemic index foods still spike blood sugar?

Yes, if you eat a large portion. Example: Watermelon has a high GI (72) but low GL (4 per 120g serving) because it's mostly water. However, eating 3 cups would give GL 12 (medium). This is why glycaemic load is more practical for meal planning than GI alone—it accounts for portion size.

What is a good daily glycaemic load target?

For optimal blood sugar control, aim for a total daily glycaemic load under 100. For diabetes management: target ≤80. Meal targets: breakfast GL 15-20, lunch/dinner GL 20-25 each, snacks GL 5-10. Using Zeroh instead of sugar can reduce daily GL by 20-40 points, making these targets achievable.

Is glycaemic load more important than calorie counting?

For blood sugar control and diabetes management, GL is more important. For weight loss, both matter—but GL influences satiety and fat storage via insulin. High-GL meals trigger insulin spikes that promote fat storage and hunger. Low-GL meals with Zeroh keep insulin low, supporting fat oxidation and better appetite control.

Can I eat unlimited low-GL foods?

Low-GL foods are better for blood sugar, but total calories still matter for weight management. However, low-GL meals tend to be more satiating (protein, fiber, fat), so you naturally eat less. Using Zeroh in desserts allows you to satisfy sweet cravings without adding GL or excessive calories—a sustainable approach long-term.

Understanding the difference between Glycemic Index and Glycemic Load is transformative for anyone managing diabetes, PCOS, insulin resistance, or weight. But understanding isn't enough—you need practical tools to implement low-GL eating in real life.

Three Key Takeaways

1. Glycemic Load is superior to GI for meal planning because it accounts for portion size—the actual amount of carbohydrates you eat, not just how fast they digest.
2. Zeroh Sugar (monk fruit + allulose) has GI 0 and GL 0, making it the ideal sweetener for low-glycemic eating. Unlike sugar (GI 65, contributes heavily to GL), Zeroh adds zero glycemic burden.
3. Replacing sugar with Zeroh reduces dish GL by 45-77% in Indian desserts—transforming "forbidden foods" into diabetes-friendly treats that fit within safe GL thresholds.

The Metabolic Math

Let's say you're a diabetic aiming for daily GL <80:

Without Zeroh (using regular sugar):

• 3 cups of tea with sugar: +18 GL
• Dessert after dinner: +25 GL
• Remaining GL budget for meals: 37 (severely restrictive)

With Zeroh:

• 3 cups of tea with Zeroh: +0 GL
• Dessert with Zeroh: +5-8 GL
• Remaining GL budget for meals: 72 (comfortable, sustainable)

The difference: Zeroh gives you 35 additional GL points to spend on nutrient-dense carbs—whole grains, fruits, legumes—without exceeding safe limits.

This Isn't Deprivation—It's Optimization

Traditional diabetes diets focus on restriction: "No sugar. No dessert. No sweetness." The result? Poor adherence, diet fatigue, and eventual relapse.

Low-GL eating with Zeroh flips the script: You can eat sweetness. You can enjoy desserts. You just eliminate the glycemic penalty.

This is metabolic freedom—not through willpower, but through strategic ingredient substitution backed by science.

Download 20 low-GL Indian dessert recipes using Zeroh Sugar →

Read the MGM Medical College glucose and C-peptide study →

Learn more about Zeroh Sugar (monk fruit + allulose) →

References

1. Linus Pauling Institute. Glycemic Index and Glycemic Load. Oregon State University. Link
2. Glycemic Index Foundation. Managing Glycemic Load for Optimal Health. 2024. Link
3. Nakamura T, Ishikawa T, Iida T. Allulose for the attenuation of postprandial blood glucose levels in healthy humans. PLOS ONE. 2023. DOI: 10.1371/journal.pone.0281150
4. The Effect of Allulose on the Attenuation of Glucose Release from Carbohydrate-Containing Foods. Foods. 2024. DOI: 10.3390/foods13152308
5. Johnston CS, Steplewska I, Long CA, Harris LN, Ryals RH. Examination of the antiglycemic properties of vinegar in healthy adults. Annals of Nutrition and Metabolism. 2010;56(1):74-79.
6. Gerontiti E, Papadopoulou S, Metallinos I. The role of low glycemic index and load diets in medical nutrition therapy. Nutrients. 2024. DOI: PMC11519289

Additional Resources:

• Harvard Health: The Lowdown on Glycemic Index and Glycemic Load
• PCOS and Insulin Resistance: A Dietitian's Guide to Low-Glycemic Sweeteners →
• Natural Sweeteners Compared: Clinical Guide for Metabolic Health →

Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Consult with your healthcare provider or registered dietitian before making significant dietary changes, especially if you have diabetes or other metabolic conditions.

About the Authors: This article was researched and written by the Rebalance Life Nutrition Team, with input from registered dietitians, endocrinologists, and certified diabetes educators. Rebalance Life manufactures Zeroh Sugar, a monk fruit and allulose sweetener with GI 0 and GL 0.

Last Updated: January 29, 2026

Contact: For questions, recipe modifications, or clinical resources, contact us at +91 8055670680 or visit reeba.life.