Everyone can benefit from a balanced diet of protein and fat and foods with lower GL and GI indices. Foods with a lower GI and GI are typically rich in fiber and nutrients and better support your energy throughout the day. Foods with a glycemic load (GL) of less than 10 are considered low GL foods and have minimal impact on blood sugar; between 10 and 20 moderate glycemic index foods that have a moderate impact on blood sugar and over 20 high glycemic index foods that can cause blood sugar spikes. The GI ranks specific carbohydrates from zero to 100, based on how quickly they affect blood sugar levels. A glycemic index between 1 and 55 is low, between 56 and 69 is medium, and between 70 and 100 is high. These high-ranking foods should be