Mini Mikkipedia - Glycemic Index vs Glycemic Response: What Really Matters

In this Mini-Mikkipedia Monday episode, Mikki unpacks the often-confusing concepts of glycemic index, glycemic load, and glycemic response — and why knowing the difference matters. While glycemic index tables are widely used, they don’t always translate into real-world eating, since lab conditions rarely reflect how we actually consume food. Mikki shares insights from her own postgraduate lab days, explains why portion size and food combinations change the picture, and highlights how individual responses can vary dramatically. With research from studies like PREDICT and practical strategies for self-testing, she makes the case that personal glycemic response — not the number on a label — is the most important measure for your health, energy, and satiety.

Episode Highlights:

• The difference between glycemic index, load, and response
• Why lab-based GI values don’t reflect real-world eating
• How portion size, food prep, and meal composition change outcomes
• Why individual responses vary (sleep, stress, microbiome, exercise)
• Practical tips for testing your own glycemic response

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