Glycemic load

Glycemic Load is a measure that takes into account the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels. It is a more accurate way of assessing the impact of carbohydrate consumption on blood glucose levels than the traditional method of Glycemic Index (GI).

Definition

Glycemic Load (GL) is defined as the product of the amount of available carbohydrate in a food item and the food item's glycemic index divided by 100. The formula for calculating GL is:

GL = (GI x the amount of available carbohydrate) / 100

Importance of Glycemic Load

The concept of Glycemic Load was developed to help individuals with Diabetes better manage their blood glucose levels. It is also useful for people who are trying to lose weight or maintain a healthy weight, as foods with a lower GL tend to be more filling and less likely to cause overeating.

Glycemic Load vs Glycemic Index

While both Glycemic Load and Glycemic Index are measures of the effects of carbohydrates on blood sugar levels, they are not the same thing. The Glycemic Index measures how quickly a particular carbohydrate is converted into glucose, while the Glycemic Load takes into account the amount of that carbohydrate that is consumed.

Calculating Glycemic Load

To calculate the Glycemic Load of a food, you need to know the food's Glycemic Index and the amount of carbohydrate it contains. The formula is:

GL = (GI x the amount of available carbohydrate) / 100

Examples of Glycemic Load

Here are some examples of the Glycemic Load of common foods:

• An apple has a GI of 40 and contains 15 grams of carbohydrate, so its GL is (40 x 15) / 100 = 6.
• A banana has a GI of 52 and contains 27 grams of carbohydrate, so its GL is (52 x 27) / 100 = 14.
• A slice of white bread has a GI of 70 and contains 15 grams of carbohydrate, so its GL is (70 x 15) / 100 = 10.5.

See Also

• Glycemic Index
• Diabetes
• Carbohydrates

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