As Pilates teachers, we’re always talking about movement, alignment, and breath, but how often do we consider the role of nutrition in our clients’ (and our own!) wellness? Since today is Pilates Wellness Wednesday, let’s dive into something that’s often misunderstood: glycemic load (GL).
We’ve all heard about the glycemic index (GI), it’s the rating system that tells us how fast a carbohydrate-containing food spikes blood sugar. But here’s the catch: it doesn’t tell the full story. A food can have a high GI and still not be a big problem for blood sugar. This is where glycemic load steps in, and trust me, it’s worth knowing about!
Glycemic Index vs. Glycemic Load: A Pilates-Friendly Analogy
Imagine you’re teaching a Pilates class. You wouldn’t judge a client’s overall strength based on just one exercise, would you? A strong Teaser doesn’t mean they have a strong Saw or Roll-Up.
The same applies to food. Glycemic index (GI) is like rating just one aspect of a food—how quickly it raises blood sugar, but glycemic load (GL) looks at both the speed and the total carbohydrate content in a portion. It’s like assessing a client’s overall strength rather than just one move!
The Formula for Glycemic Load (But Let’s Keep It Simple!)
Here’s the actual equation:
GL = (GI x Carbohydrate grams per serving) ÷ 100
But don’t worry, no need for maths during your tea break! Let’s make it practical with two food examples:
Watermelon – High GI (~72), but very low GL (~4) because it’s mostly water and you’d need to eat a tonne of it to get a sugar spike.
White Bread – High GI (~75) and high GL (~15+) because it’s packed with processed carbs that turn into sugar quickly.
What This Means for Pilates Teachers
If you or your clients are struggling with energy dips, cravings, or feeling sluggish during sessions, understanding GL is key. Instead of just avoiding high-GI foods, focus on choosing lower-GL meals that keep blood sugar balanced.
Better energy choices:✔ Oats with nuts (low GI + moderate GL = steady energy)✔ Wholegrain sourdough toast (lower GI and GL than white bread)✔ Chickpeas, quinoa, and lentils (low GI, high in protein and fibre = slow, sustained release of energy)
The Wellness Takeaway
Just like Pilates isn’t about individual exercises but the whole-body approach, nutrition isn’t about avoiding "high-GI foods" but understanding their real impact. Glycemic load helps us make smarter choices that keep us and our clients energised—not just during class, but throughout the day.
So, next time you hear someone talking about the glycemic index, impress them with your knowledge of glycemic load, because as Pilates teachers, we love going beyond the basics!
Happy Pilates Wellness Wednesday! Let’s move and fuel smarter.
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